Introduction Exercise 3

These exercises are designed to provide

some relief from the static muscle fatigue
which is often associated with sitting for
prolonged periods with limited variety in
Exercises
movement or posture. The exercises have
been designed so they can be performed
in and around the vehicle to make doing
them more convienent. The stretching
program was developed by David Nery
(Ergonomist) Nery Ergonomic Services,
for the South Australian Mining and
Quarrying Occupational Health and
Safety Committee.

Exercise 1
Stretching

Interlace your fingers above your head, Then

push your arms slightly back and up, holding the
stretch for 10 seconds. Do this three times.

Exercise 4

With arms overhead, hold the left elbow with the

right hand. Gently pull the elbow behind your
head slowly creating a stretch. Hold for 30
seconds - release. Repeat using the right elbow
and left hand.

Exercise 2

With fingers interlaced

behind your back, lift
your arms up behind
you until you feel a
Clasp hands behind head, interlacing your fingers
stretch in the
slowly bend your head forwards, until you can
arms, shoulders or
feel a stretch in the neck region. Hold for
chest. Hold for up
10 seconds.
to 15 seconds.
Keep your chest
out and chin in.
Smart
Moves PLEASE TURN OVER

Stretching Exercises
 Exercise 5
Lean on a solid surface with your forearms, head
resting on your forearms. Bend one leg and place
your foot on the ground in front of you, with the
other leg straight behind you. Slowly move your
hips forward keeping your back flat. Keep the heel
of the straight leg on the ground. Move straight
ahead and hold for 30 seconds.
Exercise 6
Keeping your head in a fixed position, gently
elevate your shoulders towards your ears, until
you feel a comfortable stretch. Hold for 10
seconds. Release.
Stretching Exercises
Exercise 7
Hold onto a stable surface with one hand. Pull
your heel towards your buttocks using your other
hand. One variation of this stretch is to pull the
left leg up with the right hand and vice versa.
This keeps the knee in a more natural position
in many cases.
Exercise 8
Raise right leg and place the back of the heel on a
stable surface (chair), bending other knee to take
the strain off your back. Place both hands on the
top of the right thigh. Gently move body for-
wards, towards your toes until you feel a stretch
in the back of the raised leg. Hold for 8 seconds,
do not overstretch. Repeat exercise with left leg.