Week 3: Lifting Mechanics

4 reasons we care about body mechanics

safe, conserve energy, anatomically and physiologically efficient, leads to maintenence of body balance and control

2 reasons we learn body mechanics

self preservation, patient instruction

why patient instruction

prevent flare ups and injuries, improve function

how to teach body mechanics

dont give too many instructions, dont overcomplicate it, start training them to know thier body first (neutral spine), observe and modify

5 values of proper body mechanics

conserve energy, reduce stress on tissue, promote effective and safe movements, promote control and balance, promote respiratory and cardiopulmonary function

spine in neutral when lifting

great stability, uses ligaments and mm for control

spine flexed when lifting

little muscle activity (but what they do if back hurts), support comes from inert structures (ligs, fascia), more ligament strain, more compression on anterior disc

extended spine position when lifting

mm are more active, increased compression on posterior disc, facets are in closed/locked down position, relieves stress on ligaments, bad for those with poor muscles

good lifting mechanics

object close to you (closer to COG), widen stance, shorter level arm, avoid bending and twisting (pivot instead), keep body straight, know limits

6 L's of lifting

look, lumbar, load, legs, lungs, liability

look

plan and size up object

lumbar

keep back in neutral

load

keep load close to body

legs

use legs

lungs

breath out with exertion

liability

know when to get help

best way to measure physical activity

RPE

how to do push and pull

crough and face object squarely, use arms and legs to push/pull, go in straight line, clear path, rock or reduce friction if possible

how to reach and lift overhead

stand on something safe, move object close to you before lowering, hold it close, dont reach and twist, keep PPT until its at waist height

how to carry an object

hold it close, alternate arms, balance load, carry heavy things on shoulder, use both straps of backpack

deep squat lift is for

larger and heavier objects on floor

how to do deep squat lift

wider BOS, legs in little more ER, feet on sides of object, arms straight, hips below knees, anterior tilt and slight lordosis

why use traditional lift

for heavy or large objects

how to do traditional lift

hips above knees, trunk 45-50 deg forward, arms dont have to be straight, neutral spine

when to do straight leg lift

when you cant bend knees, getting something out of trunk

how to do straight leg lift

split stance and smaller BOS, can lift on top of surface to get closest to you

when use golfers (one leg)lift

smaller and ligher objects

how to do golfers lift

back leg straight, back is straight, trunk parallel to floor, not single leg squat, one or bilateral UE if needed

when to use half-kneeling lift

for those with weak UE or smaller stature

how to do half kneeling lift

kneel with one leg beside object, hip at 90 flex, move object to thigh, slide close to trunk, rise to stand, maintaining straight back

when to do stoop lift

briefcase, bags, pails

how to do stoop lift

Stand to the side, feet shoulder width but staggered, partially bent knees and hips, straighten legs to lift