Work safe Work wellPreventing and managing discomfort, pain and injury

Work safe Work wellPreventing and managing discomfort, pain and injury

Work safe Work wellPreventing and managing discomfort, pain and injury

Work safe Work wellPreventing and managing discomfort, pain and injury

Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Work at a good height• Elbows a hand width above the work surface• Use approved foot support if available.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Stay up straight• Keep your body up straight• Only reach as far as your arm will go.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Stay up straight• Keep your body up straight• Only reach as far as your arm will go.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Stay up straight• Keep your body up straight• Only reach as far as your arm will go.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Stay up straight• Keep your body up straight• Only reach as far as your arm will go.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Change your body position• Change your body position whenever you can• Take breaks and stretch often.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Change your body position• Change your body position whenever you can• Take breaks and stretch often.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Change your body position• Change your body position whenever you can• Take breaks and stretch often.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Change your body position• Change your body position whenever you can• Take breaks and stretch often.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Move your whole body• Move your feet and your whole body• Avoid twisting.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Move your whole body• Move your feet and your whole body• Avoid twisting.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Move your whole body• Move your feet and your whole body• Avoid twisting.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Move your whole body• Move your feet and your whole body• Avoid twisting.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.

1

3

2

4

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.

1

3

2

4

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.

1

3

2

4

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Step sideways• Step sideways to get bags or liners • Avoid reaching or stretching• Refi ll when you run out of bags or liners.

1

3

2

4

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Take short breaksWhenever you can, stop, relax and shake your arms:• Turn palms up and stretch out fi ngers• Drop arms and shake• Look across to the far wall of the packhouse.

GR

AD

ING

, TR

AY

PR

EP, PA

CK

ING

Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.

STA

CK

ING

AN

D S

TR

AP

PIN

G

CAUTION

CAUTION

GOOD TO GO

Lighten your load

Lighten your load

Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.

STA

CK

ING

AN

D S

TR

AP

PIN

G

CAUTION

CAUTION

GOOD TO GO

Lighten your load

Lighten your load

Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.

STA

CK

ING

AN

D S

TR

AP

PIN

G

CAUTION

CAUTION

GOOD TO GO

Lighten your load

Lighten your load

Know your risk zones• Keep loads close to your body• Change task often• Use approved steps or platform to lift high.

STA

CK

ING

AN

D S

TR

AP

PIN

G

CAUTION

CAUTION

GOOD TO GO

Lighten your load

Lighten your load

STA

CK

ING

AN

D S

TR

AP

PIN

G

Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.

STA

CK

ING

AN

D S

TR

AP

PIN

G

Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.

STA

CK

ING

AN

D S

TR

AP

PIN

G

Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.

STA

CK

ING

AN

D S

TR

AP

PIN

G

Use the semi-squat• Keep your load close• Lighten your load up high or down low• Move your whole body to avoid twisting.

• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.

• Stand tall• Tuck chin in (keep eyes level and

relax shoulders).

HA

ND

SHA

KE SQ

UEEZ

E

CH

IN T

UC

K

1. 2.

• Tuck chin in, slowly turn head to look over shoulder.

• Tuck chin in, look straight ahead and take ear to shoulder

• Push opposite shoulder to the fl oor.

NEC

K R

OTA

TIO

NS

NEC

K SID

E BEN

D

3. 4.

• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers

towards the fl oor.

• Stand tall, reach for the ceiling, take one hand down back, palm fl at

• Use other hand to gently pull elbow in to increase the stretch.

SHO

ULD

ER SH

RU

GS

TRIC

EPS STRETC

H

5. 6.

G R A DI N G , T R AY P R E P, PAC K I N G

• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.

• Stand tall• Tuck chin in (keep eyes level and

relax shoulders).

HA

ND

SHA

KE SQ

UEEZ

E

CH

IN T

UC

K

1. 2.

• Tuck chin in, slowly turn head to look over shoulder.

• Tuck chin in, look straight ahead and take ear to shoulder

• Push opposite shoulder to the fl oor.

NEC

K R

OTA

TIO

NS

NEC

K SID

E BEN

D

3. 4.

• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers

towards the fl oor.

• Stand tall, reach for the ceiling, take one hand down back, palm fl at

• Use other hand to gently pull elbow in to increase the stretch.

SHO

ULD

ER SH

RU

GS

TRIC

EPS STRETC

H

5. 6.

G R A DI N G , T R AY P R E P, PAC K I N G

• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.

• Stand tall• Tuck chin in (keep eyes level and

relax shoulders).

HA

ND

SHA

KE SQ

UEEZ

E

CH

IN T

UC

K

1. 2.

• Tuck chin in, slowly turn head to look over shoulder.

• Tuck chin in, look straight ahead and take ear to shoulder

• Push opposite shoulder to the fl oor.

NEC

K R

OTA

TIO

NS

NEC

K SID

E BEN

D

3. 4.

• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers

towards the fl oor.

• Stand tall, reach for the ceiling, take one hand down back, palm fl at

• Use other hand to gently pull elbow in to increase the stretch.

SHO

ULD

ER SH

RU

GS

TRIC

EPS STRETC

H

5. 6.

G R A DI N G , T R AY P R E P, PAC K I N G

• Drop arms to your side• Relax neck and shoulders, shake hands• Open and close hands.

• Stand tall• Tuck chin in (keep eyes level and

relax shoulders).

HA

ND

SHA

KE SQ

UEEZ

E

CH

IN T

UC

K

1. 2.

• Tuck chin in, slowly turn head to look over shoulder.

• Tuck chin in, look straight ahead and take ear to shoulder

• Push opposite shoulder to the fl oor.

NEC

K R

OTA

TIO

NS

NEC

K SID

E BEN

D

3. 4.

• Raise shoulders up towards ears• Push shoulders down, reaching fi ngers

towards the fl oor.

• Stand tall, reach for the ceiling, take one hand down back, palm fl at

• Use other hand to gently pull elbow in to increase the stretch.

SHO

ULD

ER SH

RU

GS

TRIC

EPS STRETC

H

5. 6.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

TRU

NK

RO

TAT

ION

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

BA

CK

OF SH

OU

LDER

STRETC

H

• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest

• Relax and repeat on other side.

• Relax shoulders, extend arm, palm outwards, fi ngers down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

7. 8.

9. 10.

• Stand tall, with soft knees, feet hip-width apart, hands on hips

• Gently push hips forward, extend shoulders back, stop if any pain.

BA

CK

EXTEN

SION

11. 12.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

TRU

NK

RO

TAT

ION

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

BA

CK

OF SH

OU

LDER

STRETC

H

• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest

• Relax and repeat on other side.

• Relax shoulders, extend arm, palm outwards, fi ngers down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

7. 8.

9. 10.

• Stand tall, with soft knees, feet hip-width apart, hands on hips

• Gently push hips forward, extend shoulders back, stop if any pain.

BA

CK

EXTEN

SION

11. 12.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

TRU

NK

RO

TAT

ION

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

BA

CK

OF SH

OU

LDER

STRETC

H

• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest

• Relax and repeat on other side.

• Relax shoulders, extend arm, palm outwards, fi ngers down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

7. 8.

9. 10.

• Stand tall, with soft knees, feet hip-width apart, hands on hips

• Gently push hips forward, extend shoulders back, stop if any pain.

BA

CK

EXTEN

SION

11. 12.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

TRU

NK

RO

TAT

ION

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

BA

CK

OF SH

OU

LDER

STRETC

H

• Stand straight, shoulders relaxed, reach arm across chest, gently pull elbow toward chest

• Relax and repeat on other side.

• Relax shoulders, extend arm, palm outwards, fi ngers down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

7. 8.

9. 10.

• Stand tall, with soft knees, feet hip-width apart, hands on hips

• Gently push hips forward, extend shoulders back, stop if any pain.

BA

CK

EXTEN

SION

11. 12.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

FRO

NT TH

IGH

STR

ETCH

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out / back.

HA

MSTR

ING

STRETC

H

13. 14.

• Stand with one foot in front of the other (toes forward)

• Transfer weight onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

15. 16.

• Stand with one foot in front of the other (shoulder width apart)

• Transfer weight onto front leg, heels on the ground, back knee straight.

LON

G C

ALF STR

ETCH

17.STRETCHING T IPS• Whenever you can: STOP, RELAX

and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for

10-15 seconds• If you feel unexpected discomfort, ease up

and talk to your team leader• The pink indicators on the photos show

where you should feel each stretch, but remember everyone is different.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

FRO

NT TH

IGH

STR

ETCH

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out / back.

HA

MSTR

ING

STRETC

H

13. 14.

• Stand with one foot in front of the other (toes forward)

• Transfer weight onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

15. 16.

• Stand with one foot in front of the other (shoulder width apart)

• Transfer weight onto front leg, heels on the ground, back knee straight.

LON

G C

ALF STR

ETCH

17.STRETCHING T IPS• Whenever you can: STOP, RELAX

and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for

10-15 seconds• If you feel unexpected discomfort, ease up

and talk to your team leader• The pink indicators on the photos show

where you should feel each stretch, but remember everyone is different.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

FRO

NT TH

IGH

STR

ETCH

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out / back.

HA

MSTR

ING

STRETC

H

13. 14.

• Stand with one foot in front of the other (toes forward)

• Transfer weight onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

15. 16.

• Stand with one foot in front of the other (shoulder width apart)

• Transfer weight onto front leg, heels on the ground, back knee straight.

LON

G C

ALF STR

ETCH

17.STRETCHING T IPS• Whenever you can: STOP, RELAX

and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for

10-15 seconds• If you feel unexpected discomfort, ease up

and talk to your team leader• The pink indicators on the photos show

where you should feel each stretch, but remember everyone is different.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

FRO

NT TH

IGH

STR

ETCH

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out / back.

HA

MSTR

ING

STRETC

H

13. 14.

• Stand with one foot in front of the other (toes forward)

• Transfer weight onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

15. 16.

• Stand with one foot in front of the other (shoulder width apart)

• Transfer weight onto front leg, heels on the ground, back knee straight.

LON

G C

ALF STR

ETCH

17.STRETCHING T IPS• Whenever you can: STOP, RELAX

and SHAKE YOUR ARMS• Always stretch on both sides• Hold each stretch comfortably for

10-15 seconds• If you feel unexpected discomfort, ease up

and talk to your team leader• The pink indicators on the photos show

where you should feel each stretch, but remember everyone is different.

G R A DI N G , T R AY P R E P, PAC K I N G

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

TRU

NK

RO

TAT

ION

• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to

increase the stretch.

TRIC

EPS STRETC

H

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

1. 2.

• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the

stretch at the front of the chest.

CH

EST STRETC

H

3. 4.

5. 6.

• Relax shoulders, elbow bent, bend wrist with palm facing down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

HS TAC K I N G A N D S T R A P P I N G

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

TRU

NK

RO

TAT

ION

• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to

increase the stretch.

TRIC

EPS STRETC

H

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

1. 2.

• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the

stretch at the front of the chest.

CH

EST STRETC

H

3. 4.

5. 6.

• Relax shoulders, elbow bent, bend wrist with palm facing down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

S TAC K I N G A N D S T R A P P I N G

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

TRU

NK

RO

TAT

ION

• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to

increase the stretch.

TRIC

EPS STRETC

H

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

1. 2.

• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the

stretch at the front of the chest.

CH

EST STRETC

H

3. 4.

5. 6.

• Relax shoulders, elbow bent, bend wrist with palm facing down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

S TAC K I N G A N D S T R A P P I N G

• Stand tall, feet hip-width apart, gently turn to the right, put both hands on right hip, hold 30 seconds

• Slowly turn back to start, repeat other side.

TRU

NK

RO

TAT

ION

• Stand tall, reach for the ceiling• Take one hand down back, palm fl at• Use other hand to gently pull elbow in to

increase the stretch.

TRIC

EPS STRETC

H

• Relax shoulders, extend arm, palm outwards, fi ngers up

• Hold hand and gently straighten elbow, stretching fi ngers back and up.

FRO

NT O

F FOR

EAR

M

STRETC

H 2

1. 2.

• Interlink hands behind back• Draw shoulder blades down and back• Lift hands away from the body to feel the

stretch at the front of the chest.

CH

EST STRETC

H

3. 4.

5. 6.

• Relax shoulders, elbow bent, bend wrist with palm facing down

• Hold hand and gently straighten elbow, stretching fi ngers back and down.

FRO

NT O

F FOR

EAR

M

STRETC

H 1

• Stand with feet hip-width apart• Reach up, clasp wrist• Breathe in, as you breathe out lean

sideways towards the bent arm.

TRU

NK

STRETC

H

S TAC K I N G A N D S T R A P P I N G

• Stand with feet hip-width apart, leaning on a stable surface

• Curve backwards to stretch back into extension.

BA

CK

EXTEN

SION

STA

ND

ING

7.

• Lean into a wall with one foot in front of the other (toes forwards)

• Lean onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

• Lean into a wall with one foot in front of the other (shoulder width apart)

• Lean onto front leg, heels on the ground, back knee straight.

FRO

NT TH

IGH

STR

ETCH

LON

G C

ALF STR

ETCH

9. 10.

11. 12.

8.

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

HA

MSTR

ING

STRETC

H

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out/back.

S TAC K I N G A N D S T R A P P I N G

ACC7213 Printed July 2015

• Stand with feet hip-width apart, leaning on a stable surface

• Curve backwards to stretch back into extension.

BA

CK

EXTEN

SION

STA

ND

ING

7.

• Lean into a wall with one foot in front of the other (toes forwards)

• Lean onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

• Lean into a wall with one foot in front of the other (shoulder width apart)

• Lean onto front leg, heels on the ground, back knee straight.

FRO

NT TH

IGH

STR

ETCH

LON

G C

ALF STR

ETCH

9. 10.

11. 12.

8.

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

HA

MSTR

ING

STRETC

H

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out/back.

S TAC K I N G A N D S T R A P P I N G

ACC6832 Printed February 2014

• Stand with feet hip-width apart, leaning on a stable surface

• Curve backwards to stretch back into extension.

BA

CK

EXTEN

SION

STA

ND

ING

7.

• Lean into a wall with one foot in front of the other (toes forwards)

• Lean onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

• Lean into a wall with one foot in front of the other (shoulder width apart)

• Lean onto front leg, heels on the ground, back knee straight.

FRO

NT TH

IGH

STR

ETCH

LON

G C

ALF STR

ETCH

9. 10.

11. 12.

8.

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

HA

MSTR

ING

STRETC

H

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out/back.

S TAC K I N G A N D S T R A P P I N G

ACC6832 Printed February 2014

• Stand with feet hip-width apart, leaning on a stable surface

• Curve backwards to stretch back into extension.

BA

CK

EXTEN

SION

STA

ND

ING

7.

• Lean into a wall with one foot in front of the other (toes forwards)

• Lean onto front leg, heels on the ground, bend back knee.

SHO

RT C

ALF STR

ETCH

• Lean into a wall with one foot in front of the other (shoulder width apart)

• Lean onto front leg, heels on the ground, back knee straight.

FRO

NT TH

IGH

STR

ETCH

LON

G C

ALF STR

ETCH

9. 10.

11. 12.

8.

• Stand tall on one leg• Pull opposite knee up towards chest

keeping an upright position.

HIP STR

ETCH

HA

MSTR

ING

STRETC

H

• Stand tall on one leg• Keep knees side-by-side, bring heel

towards your buttock• Try to keep your back straight.

• Stand with one heel on a stable surface, knees slightly bent

• Bend forwards gently• Keep head up and bottom out/back.

S TAC K I N G A N D S T R A P P I N G

ACC6832 Printed February 2014