1. Health and wellness in the work place

2.  Back pain and injury prevention
 Shoulder pain and injury prevention
 Fitness and wellness
 Environmental conditions

3.  Bend and Lift
 Lunge
 Push
 Pull
 Rotation

4.  Second most common complaint for visiting
the doctor
 97% from mechanical factors
 Caused by poor posture or kinetic chain
dysfunction

5.  Proper lifting techniques can reduce pain and
injury
 Bending at the waist wears down
intervertebral discs
 No sit-ups
 Proper squat is when hands touch the ground

6.  Acute vs. Chronic
 Heat vs. cold
 Physics
 Footwear
 Sleeping habits

7.  Supine 90-90(acute)
 Drawling-in and kegels
 Vertical core training
 Correcting posture

8.  The shoulder is a complex joint
 Rotator cuff injury usually happens with
overuse

9.  Overuse injury
 One arm is being used most the time
 Overhead motions lead to rotator cuff
muscles becoming weak
 Strategies rotating stations and switching
from scanning to filling buckets.

10.  Shoulder Pull
 Shoulder Packing
 Push up
 Shoulder stretches

11.  PhysicalActivity
 Nutrition
 Sleep
 Stress Management

12.  At least 30 minutes 5 or more days a week.
 Goal is 150 minutes or 80 minutes of vigorous
intensity
 Resistance training twice a week
 Should never feel like quitting
 Use the talk test

13.  Registered Dietitian(RD) Should be consulted
 Carbohydrates:45-65%
 Fat:10-35%
 Protain:10-35%

14.  Meditation and breathing
 Relaxation techniques
 Massage
 For every liter of oxygen consumed 10
calories are burned!

15.  http://www.acefitness.org/acefit/default.aspx
 http://myplate.gov/
 http://health.gov/paguidelines/guidelines/def
ault.aspx

16.  Hydration is most important during hot days
 Gatorade or water
 Wear light colors
 Take it easy the first 2 weeks for the body to
adjust, acclimation can take 7 to 14 days

17.  Heat cramps
 Heat exhaustion
 Heat Stroke