Strength for Manual Handling

27 Feb

Your muscle strength is very important for whole body function.

Key areas such as abdominals, quadriceps, gluteal and back muscles require a key focus in maintaining optimal strength to help you move your body.

Whole body exercises can help you complete daily manual handling tasks at home or work.

Key specific ones you can start off with are:

Incline Push-Ups

To keep upper limb and back strong;

Place hands shoulder width apart on wall enabling gentle recline
Take a breath,
Slowing move your chest closer to the wall, breath out,
Repeat three sets of eight reps.

Tricep Dips

To keep upper limb strong;

Place hand on the wall or bench behind you,
Place feet in front hip width apart,
Gently lower body halfway down, then raise back up to neutral,
Repeat three sets of ten reps.

Weighted Squats

To keep lower limb and lower back strong;

Stand with feet shoulder width apart,
Bend from hips then bend knees,
Keep back straight,
Repeat three sets of eight reps.

Band Push/Pull

To keep upper lim strong;

Push - Stand with band tied behind or wrapped around shoulder blades,

Push band forward in full upper limb extension, repeat three sets of eight reps.
Pulling - Stand with band tied in front,
Pull band towards your body squeezing shoulder blades together, repeat three sets of eight reps.

To build on these foundational exercises, our West Ryde Physio team can formulate an individualized exercise program to promote movement and provide manual handling exercises.

Please feel free to call us on 9809 3854 to book an appointment.

Althea Samson