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ERGO

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ERGO
BODY
MECHANICS
ELOIZA UNICE B. VASQUEZ
Anterior
Situated at or directed toward the front of a
body or object; the opposite of posterior
Base of support (BOS)
The area on which an object rests and that
provides support for the object. Center of
gravity (COG)- The point at which the mass of a
body or object is centered
Core stabilization
Relates to a group of muscles bounded by the
abdominal wall, the pelvis, the diaphragm, and
the lower back that are contracted to assist in
posture, balance, and stability.
Dysfunction
KEY
TERMS
Disturbance, impairment, or abnormality of the
functioning of a body part.
Friction
The act of rubbing one object against another
Gravity
The force that pulls toward the center of the
Earth and affects all objects.
Isometric
Maintaining or pertaining to the same length.
Kyphosis
Abnormally increased convexity in the curvature
of the thoracic spine as viewed from the side.
Lateral
Pertaining to a side; away from the midline of
the body or a structure
Lever arm
KEY
TERMS
A component of a mechanical lever; it may be
the force arm or the weight (resistance) arm;
when the length of the force arm is increased or
the length of the weight arm is decreased, a
greater mechanical advantage is created for the
lever system.
Lordosis
An increase in one of the forward convexities of
the normal vertebral columns; a lumbar or
cervical lordosis can occur.
Lumbar
Pertaining to the lower region of the back
superior to the pelvis.
Medial
Pertaining to or situated toward the midline of
the body or a structure
Pelvic tilt (inclination)
KEY
TERMS
Movement of the pelvis so the anterior superior
iliac spine moves anteriorly or posteriorly to
produce an anterior or a posterior tilt or
inclination of the pelvis.
Posterior
Situated at or directed toward the back of a
body or object; the opposite of anterior
Recumbent
Lying down
Sagittal plane
Anteroposterior plane or body section that is
parallel to the median plane of the body.
Squat
To sit on the heels with the knees fully bent.
Stoop
To bend the body forward or downward by
partially bending the knees.
Torque
The expression of the effectiveness of a force in
turning a lever system; it is the product of a
force multiplied by the perpendicular distance
from its line of action to the axis of motion
(T = F × D).
KEY
TERMS
Valsalva phenomenon or maneuver
Increased intrathoracic pressure caused by
forcible exhalation against a closed glottis.
Vector
A quantity possessing magnitude and direction,
such as a force or velocity.
VALUE OF
PROPER
BODY
MECHANICS
It conserves energy
It reduces stress and strain on muscles, joints,
ligaments, and soft tissue
It promotes effective, efficient, and safe
movements
It promotes and maintains proper body
control and balance
It promotes effective, efficient respiratory
and cardiopulmonary function
Value of Proper Body Mechanics
PRINCIPLES OF PROPER
BODY MECHANICS
Mentally and physically plan the activity
before attempting it.
Position yourself close to the object to be
moved so you can use short lever arms.
Maintain your vertical gravity line within
your base of support to maintain stability
and balance.
Position your center of gravity close to
the object’s center of gravity to improve
control of the object.
Tighten your “core” muscles before
beginning the lift; use the major muscles
of the extremities and trunk to perform
movements or activities and maintain
your normal lumbar lordosis.
Roll, push, pull, or slide an object rather
than lift it.
Avoid simultaneous trunk flexion and
rotation when lifting or reaching.
Look straight ahead and do not twist or
turn your body while lifting.
Take your time and lift the item with a
smooth motion; avoid jerking movements.
o Perform all activities within your
physical capability.
Do not lift an object immediately after a
prolonged period of sitting, lying, or
inactivity; gently stretch the back and
lower extremities first.
When performing a lift with two or more
persons, instruct everyone how and when
they are to assist; use a mechanical lift or
other appropriate equipment if it is
available
COMMON
CAUSES OF
BACK
PROBLEMS
OR
DISCOMFORT
Faulty posture
Stressful living and work habits, such as
being unable to relax or staying in a
posture for a prolonged period
Faulty, improper use of body mechanics
Repetitive, sustained microtrauma to
structures of the back and trunk
Poor flexibility of muscles and ligaments
of the back and trunk
A decline in general physical fitness
Use of improper techniques to lift, push,
pull, reach, or carry
Episodes of trauma that culminate in one
specific or final event (“the final straw”);
stress, strain, or tearing of a muscle or
ligament; change in the shape of a disk
that then impinges on nerve roots;
irritation of vertebral joint
RATIONALE FOR
LUMBAR
LORDOSIS
POSTURE
Lordosis reduces mechanical stress to the lumbar
ligaments and the intervertebral disk.
When the back is in the lordosis posture,
compression forces on the intervertebral disk are
directed anteriorly rather than posteriorly, a
direction that reduces the potential for a
posterolateral rupture of the disk.
Lumbar spine stability is increased as a result of
the approximation of the vertebral facets.
The function of the lumbopelvic force couple is
maximized.
The anterior and posterior lower trunk muscles and
hip and thigh extensor muscles are positioned to
function more effectively.
GUIDELINES FOR LIFTING
ACTIVITIES
Stoop or squat to lift any object below
the level of your hips. • Widen your feet to
increase your base of support and
improve your balance and stability.
Move close to the object before you lift;
keep the object close to your body as you
lift or carry it.
Maintain the lumbar curve in your lower
back as you lift; do not flatten your lower
back.
Mentally plan the lift; be certain you can
safely lift the object without assistance;
have sufficient space to perform the lift,
and test the weight of the object before
you lift it.
Tighten your core stabilizers before you
perform the lift.
Do not lift and twist your back
simultaneously; instead, pivot when you
need to turn.
Do not lift quickly or with a jerky motion.
Move the object by pushing, pulling, sliding,
or rolling rather than by lifting when
possible; push rather than pull.
Avoid repetitive and sustained lifting; use
equipment or assistance to lift heavy
objects.
Use care when removing groceries, tools,
or other items from the trunk of a car; do
not bend at the waist and lift; bend your
hips and knees slightly, and move the
object close to you before lifting it.
LIFTING
TECHNIQUES
Before performing an activity, you should prepare
yourself mentally and physically and palan for the series
of events or movements that will be required to perform
the activity.
STRAIGHT LEG LIFT
TRADITIONAL LIFT
HALF-KNEELING LIFT
POWER LIFT
ONE-LEG STANCE LIFT
(“GOLFER ’ S LIFT”)
STOOP LIFT
DEEP SQUAT LIFT
STRAIGHT
LEG LIFT
The lifter ' s knees may be
slightly flexed or totally
extended in a straight leg
lift. Lower extremities are
parallel to one other or
straddle the item, whereas
upper
extremities
grab
opposing sides. The lumbar
spine stays in lordosis
whether
the
trunk
is
positioned
vertically
or
horizontally.
TRADITIONAL
LIFT
Used for medium to heavy
weights
such
as
children,
backpack, or boxes.
Object starts in front of you,
squat down but keep your hips
above your knees, lift the object
and bring it close to your body,
then stand up.
HALF
KNEELING
LIFT
The lifter ' s knees may be
slightly flexed or totally
extended in a straight leg
lift. Lower extremities are
parallel to one other or
straddle the item, whereas
upper
extremities
grab
opposing sides. The lumbar
spine stays in lordosis
whether
the
trunk
is
positioned
vertically
or
horizontally.
POWER LIFT
Only a half squat is performed in a
power lift, so the hips stay above
the level of the knees. The lifter ' s
trunk is kept vertical rather than
horizontal, and the lumbar spine is
kept in lordosis with an anterior
pelvic tilt.
ONE-LEG
STANCE
LIFT
Used to pick up light
objects
from
the
ground.
Stand on one leg with a
slight bend in the knee
while the other leg is
straight
behind
you,
parallel to the ground
keeping a flat back.
STOOP LIFT
The lifter can descend to lift an
object that is below the level of the
waist but can be reached without
crouching. The individual slightly
extends the hips and knees while
maintaining
appropriate
lumbar
lordosis. The feet are placed
shoulder width apart and slightly
anteroposterior to each other to
promote stability and balance. This
move takes less energy than a deep
or complete squat lift.
DEEP
SQUAT
LIFT
Used
for
heavier
objects
that
only
require 1 person such as
boxes.
Start with the object in
front of you, squat
down with your hips
below your knees, bring
the object close to your
body and stand up as
you lift at the same
time.
PUSHING
Many people remember to bend
their knees while lifting a large
object but fail to do so when pushing
or pulling. Bending your knees and
bringing your belly button in to
strengthen your deep core muscles
protects your lower back against
injury and suffering. When given the
option of pushing or pulling, pushing
is the safer option for your lower
back since it allows you to use your
own body weight while maintaining a
neutral
postural
posture.
Lean
gently toward the thing you ' re
pushing for optimal safety.
PULLING
If you must pull the object,
bend your knees and position
one foot in front of the other,
keeping a wide base of
support. You 'll have more
leverage from your legs and
less tension on your lower
back if you keep the object
near to you. Maintain a
straight spine, keep your arms
close to your body, and
maintain your wrists straight
to protect them. When you
need to turn, use your feet to
shift directions. Never, ever
twist your spine.
REACHING
Reaching for an object above your
shoulder or head will be less
strenuous if the object is lowered or
if you raise your position by standing
on a wide-based footstool or ladder.
These actions approximate the COG
of the object and your COG, allow
the use of shortened extremity lever
arms, and decrease strain to back
structures
CARRYING
If you cannot carry the load by
yourself, get help, or use a cart. Keep
your back straight, maintaining a
small curve in lower back. Keep the
load close to your body. Avoid
twisting your body. Change direction
by moving your feet and body in
unison. Avoid changing handgrips
while carrying the load. Face the area
you wish to deposit load on. Bend
your knees and keep back straight
when depositing load.
PRINCIPLES
FOR PROPER
POSTURE
Maintain the normal anterior and posterior curves of the spine
for proper balance and alignment.
Stand and sit with your body erect so the shoulders and pelvis
(hips) are level; avoid slouching or “ round back” positions.
Stand with your ankles, knees, hips, and shoulders aligned; keep
your head over your body, not in front of the shoulders.
Stand with your abdominal wall flat, your head in neutral, your
shoulders level, your chin parallel to the floor and slightly
tucked, and your body weight evenly placed on each leg. Keep
your knees slightly flexed and maintain
Sit with your head in a neutral posture, your chin tucked or
parallel to the floor, your elbows, knees, and hips flexed to 90
degrees, and your feet flat on the floor or slightly inclined.
During extended sitting, your forearms and low back
curvature should be supported. Slouching and kyphotic
postures should be avoided.
Avoid standing or sitting in one posture for an extended period
of time; alternate your position on a regular basis. Periodically
move your head, neck, shoulders, back, hips, knees, and ankles.
Flex your hips and knees while supine or half resting on your
side. Avoid laying prone by placing a cushion beneath or
between the knees for support. To support your head, use a
small or medium-sized cushion, but do not place it.
ERGO
THE
END
ELOIZA UNICE B. VASQUEZ
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