Six Most Common Exercises for Work-Related Injuries

Six Most Common Exercises for Work-Related Injuries

Bradley Osemwengie

Table of Contents

Table of Contents
Table of Contents ................................................................................. v How to Use This Manual ...................................................................... vii Chapter One: Using Leverage Chest Press ............................................... 3 Chapter Two: Using Standing Hamstring Curl ........................................... 7 Chapter Three: Using Abdominal Crunch Machine ................................... 11 Chapter Four: Using Lat Pull Downs ...................................................... 15 Chapter Five: Using Free Weight Bench Press......................................... 19 Chapter Six: Using Exercise Bike .......................................................... 23 Index ................................................................................................ 25

Introduction

vii

How to Use This Manual

This manual is intended to be used by the employees of Lonestar Rehabilitation Center. The purpose of this employee manual is to better equip employees with the proper techniques, posture, and bodily positions that should be used when performing various workouts such as the: leverage chest press standing hamstring curl abdominal crunch machine lat pull downs free weight bench press exercise bike

Employees using this manual should already have a basic understanding of which machines and which forms of exercise work out the different parts of the body. The employee should also have an understanding of how the machines are meant to be used and what type of people should be using the machines or doing specific workout in the first place. The employee should also be aware that certain machines and exercise are not safe for certain individuals. In order to make sure that the exercise is safe, the employee should ask the physical therapist. This manual is organized by showing different workouts performed on different machines or apparatuses by a volunteer at Lonestar Rehabilitation Center. First, a workout will have a single picture or multiple ones that show the correct way to perform the workout. Included beside the picture will be a how to that explains how this workout is supposed to be performed correctly. Afterwards, the same workout will have a picture or set of pictures showing the workout done incorrectly in order to show common errors in the ways that workout may be performed. The picture(s) will also include text beside it that explains why that certain performance of the exercise is incorrect. This process will be redone for a variety of workouts in order to equip the employee with a range of workouts done properly that will benefit clients right now and in the future.

Chapter One

Chapter One: Using Leverage Chest Press

The leverage chest press machine is designed to target the users chest. The machine rehabs this area by the extension and retraction of the arms in a forward and backward motion. The best results are achieved by doing multiple sets of multiple repetitions on the machine.

1. 2. 3. 4. 5. 6. 7. 8. 9.

Sit on the Leverage Chest Press machine. Align back and head with chair. Put both arms on the bar handles. Keep head up. Push the bar handles. Extend arms fully. Hold position for three seconds. Retract arms to starting position. Repeat ten times.

Six Most Common Exercises for Work-Related Injuries

Incorrect
Head is not aligned with seat Back is not aligned with seat

Head is looking down

Chapter Two

Chapter Two: Using Standing Hamstring Curl

The standing hamstring curl machine is designed to target the users hamstring. The machine rehabs this area by the extension and retraction of the leg in a backward and forward motion. The best results are achieved by doing multiple sets of multiple repetitions on the machine.

1. 2. 3. 4. 5. 6. 7. 8.

Stand with back straight on Standing Hamstring Curl machine. Raise left leg onto the cushion. Form a right angle (90 degrees) with knee. Push cushion back until the leg is straight. Hold position for three seconds. Retract leg to starting position. Repeat ten times. Repeat steps 1-7 with right leg.

Six Most Common Exercises for Work-Related Injuries

Incorrect

Knee is not at a right angle

Leg is not straight

Chapter Three

11

Chapter Three: Using Abdominal Crunch Machine

The abdominal crunch machine is designed to target the users abdominal region, the muscles make up the stomach area. The machine rehabs this area by the contraction of the stomach in an upward and downward motion. The best results are achieved by doing multiple sets of multiple repetitions on the machine.

1. 2. 3. 4. 5. 6. 7. 8. 9.

Sit on Abdominal Crunch machine. Align back with seat. Keep thigh parallel to the ground. Place feet behind cushions. Grasp both arms onto the handles. Lean forward until maximum contraction is reached. Hold position for three seconds. Retract slowly to starting position. Repeat ten times.

12

Six Most Common Exercises for Work-Related Injuries

Incorrect
Not sitting on seat
Back is not aligned with seat Thigh not parallel to ground

Chapter Four

15

Chapter Four: Using Lat Pull Downs

The lat pull down machine is designed to target the users latissimus dorsi, the muscles that spans from the middle of the back and wraps around the lower three ribs. The machine rehabs this area by the extension and retraction of the arms in an upward and downward motion. The best results are achieved by doing multiple sets of multiple repetitions on the machine.

1. 2. 3. 4. 5. 6. 7. 8.

Sit down on Lat Pull Down machine. Align back and head with chair. Put both arms on the bar handles. Keep both knees at right angles(90 degrees). Pull down the bar handles until elbows touch the ribs. Hold position for three seconds. Retract arms to starting position. Repeat ten times.

16

Six Most Common Exercises for Work-Related Injuries

Incorrect
Back is not aligned with chair Head not aligned with chair

Knee not sat right angle

Chapter Five

19

Chapter Five: Using Free Weight Bench Press

Materials needed: Workbench, 20LB Dumbbells(1) The free weight bench press is designed to target the users chest. The free weights rehab this area by the extension and retraction of the arms in an upward and downward motion. The best results are achieved by doing multiple sets of multiple repetitions on the bench.

1. 2. 3. 4. 5. 6. 7. 8.

Lay down on bench with dumbbell in left hand. Look up to the ceiling. Align arm parallel with shoulder. Extend arm vertically until arm is straight. Hold for three seconds. Retract to starting position. Repeat ten times. Repeat steps 1-6 with right hand.

20

Six Most Common Exercises for Work-Related Injuries

Incorrect

Not looking upward

Arm not parallel with shoulder

Chapter Six

23

Chapter Six: Using Exercise Bike

The exercise bike machine is designed to target the users legs. The machine rehabs this area by the cycling motion of the legs. The best results are achieved cycling on the machine for extended periods of time such as fifteen minutes.

1. 2. 3. 4. 5. 6.

Sit on exercise bike. Keep back straight. Look forward. Grasp handles with both hands. Place feet on pedals. Pedal for however long instructed.

24

Six Most Common Exercises for Work-Related Injuries

Incorrect
Not looking forward Back is not straight

Index
abdominal crunch machine, vii, 11 Dumbbells, 19 exercise bike, vii, 23 free weight bench press, vii, 19 lat pull down, 15 lat pull downs, vii leverage chest press, vii, 3 Lonestar Rehabilitation Center, vii manual, vii results, 3, 7, 11, 15, 19, 23 standing hamstring curl, vii, 7 Workbench, 19