Specifications

Preparing For Work
Prepare for work with some warm up exercises. Relax and perform them gently, do
not overstretch and stop if discomfort. is felt. Remember to stretch each side and
maintain an upright position.
Try the following:
• Head roll - Gently lower ear toward shoulder - hold 10 seconds, slowly roll
chin to chest and up to shoulder. Repeat several times. Do not over extend
neck.
• Head turns - Turn head to look over left shoulder, hold 10 seconds. Repeat for
right side. Repeat several times.
• Shoulder rolls - Circle shoulders forward several times then back. Repeat 3-5
times.
• Shoulder stretch - Stretch arm above head, cradle elbow with hand and gently
pull elbow behind the head. Hold for 10 seconds and repeat several times.
• Wrist stretch - Interlace fingers, palms outwards, straighten arms in front.
Hold for 10 seconds and repeat several times.
• Back arch - Stand up. Support lower back with hands and gently arch back -
hold for 5-10 seconds and relax - repeat several times.
• Foot rotation - While sitting in chair straighten leg and lift foot from floor.
Rotate foot and ankle both ways. Point toes up then down. Repeat several
times each foot.
During Work
Repeat the above exercises several times per day. Avoid prolonged repetitive
movements such as:
• Keyboarding, handwriting and sustained or constrained postures, such as
holding something still or remaining in one position for a long time.
• Get up, move around or vary the task at least every 40 minutes.
• If using heavy books, files or other items regularly, store them close by on the
desk and slide rather than lift them. If they need to be stored, place them at
levels between mid thigh and shoulder height always remembering to use two
hands to lift and move them.
Remember
- Complete the above exercises slowly and deliberately. If at anytime
pain or discomfort is felt completing the above exercises, stop doing them.
Radio Operators Training Manual Version 27/11/2007 92