RTD Injury Prevention Program
Daily Bulletins
Shoulder Injury Prevention
Bus Operations: Please cut and paste daily bulletin and graphic and insert on daily
bulletins on dates listed.
Maintenance: Please read and discuss daily bulletins in crew meetings on dates
listed.
Thank you!
Know you limits – avoid carrying heavy objects. Be sure to get help if
the load is too heavy or too awkward to handle.
Avoid awkward or unbalanced postures - keep arms in close to body with
elbows below the shoulder joint as much as possible when working.
SHOULDER SHRUG - Slowly raise shoulder to the rear & squeeze at top
of movement, then lower. Keep ears over shoulders. Can be performed
with or without weight. Perform 10 repetitions 3 times. Consult your
physician before beginning an exercise program.
Be careful with overhead movements- when possible bring work
below shoulders. Modify work done above shoulders by keeping your
elbows below your shoulders and your arms close to your body and
utilize a shoulder width stance for balance.
Cockpit ergonomics – Adjust seat to fit your personal body type.
Adjust seat forward so you do not have to reach for the pedals or
steering wheel. Keep elbows at your side whenever possible while
driving.
Posture – Maintain proper posture while driving. Keep ears over
shoulders, shoulders against seat, belly button pulled in placing low
back against seat. Utilize lumbar support if necessary.
SHOULDER BLADE RETRACTION - Arms to your side and rotate your
palms out and squeeze shoulder blades together. Keep ears over
shoulders. Can be performed with or without weight. Perform 10
repetitions 3 times. Consult your physician before beginning an exercise
program.
Take Breaks – take a break from overhead work. Whenever possible
alternate overhead work with below shoulder work to relieve stress on the
shoulders.
Tricep Stretch - Point elbow to ceiling. Gently pull towel down using towel
and other arm. Warm up shoulder and stretch until you feel slight discomfort
and hold for 15 seconds. Consult your physician before beginning an
exercise program.
Proper luggage lifting – utilize arms and legs to lift luggage vs. back and
shoulders. Keep luggage close to body and push into cargo bay. Always ask
the weight of luggage and try to balance the load whenever possible.
NECK AND SHOULDER STRETCH - Keep an upright posture and lightly grab
chair. To feel the stretch in your neck lean head in direction you are pulling
arm. Warm up shoulder and stretch until you feel slight discomfort and hold
for 15 seconds. Consult your physician before beginning an exercise
program.
Stay healthy – maintain shoulder fitness by adding stretching and
strengthening exercises to your daily routine. Consult your
physician before beginning an exercise program. Never continue
any exercises which cause pain.
Shoulder Circles - Bend at waist with slightly bent knees and support
back with arm. Let arm hang and complete circles in both directions 10
times each. Consult your physician before beginning an exercise
program.
Warm up & stretches – take a moment to warm up and stretch the
shoulder joint if you are going to be working with your shoulders or
using them for a sporting event. 5-10 minutes of warm up and stretches
may prevent injury. Encourage co-workers or teammates to join you.
REAR DELTOID STRETCH –Gently pull arm across chest by placing hand
slightly above elbow. Do not twist torso. Warm up shoulder and stretch until
you feel slight discomfort and hold for 15 seconds. Consult your physician
before beginning an exercise program.
Neck rotations - Slowly turn your head until you feel a gentle stretch. The
stretch may be felt on either side of the neck, but is usually felt on the side
opposite to which you are turning. Hold for 3 seconds and repeat 10 times
each way. Consult your physician before beginning an exercise program.
Work in your healthy lifting zone – keep work loads in between shoulders
and waist and close to body whenever possible.
Rotator Cuff Exercises – Use little or no weight to begin.
Perform 10 repetitions 3 times with each arm. *Consult your
physician before beginning an exercise program.
ROTATOR CUFF OUTWARD ROTATION
Lie on your side and keep elbow tucked on ribs. Place arm at a
90-degree angle. Keep shoulder blade retracted. Do not allow
elbow to move. Use no weight at first and rotate arm up and
down slowly.
ROTATOR CUFF INWARD ROTATION - Lie on your side and keep
elbow tucked on ribs. Place arm at a 90-degree angle. Keep
shoulder blade retracted. Do not allow elbow to move. Use no
weight at first and rotate arm up and down slowly.