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Back Care And Strength Building

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[MUSIC PLAYING] As a seafarer your body is your most important tool. And just as you maintain your tools, you should maintain your body. In this program you will learn strength building, proper posture in stretches that can sustain and lengthen your career, protect you from injury, and keep you healthy and fit. Neglecting these simple and easy best practices could result in a body that leaves you vulnerable to a career-ending injury. In the Maritime industry sprains and strains represent over one third of the injuries. So we encourage flexing and stretching in the morning, in the middle of a job, when necessary, or when doing tasks that are very strenuous. I think any company that actually incorporates a flex and stretch program will reap the benefits immediately. In this video you will learn essential exercises, basic stretches, and strength building techniques, which can be easily done in the limited space available to mariners. Finally, we will examine specific work-related tasks and show you best practices to lower your risk of injury. Warm ups prepare you for physical activity, ready you for the tasks to follow, and increase your strength, endurance, and flexibility. Before beginning a job, take a minute or two to stretch out and warm up the muscles that you will be working with. You'll be glad you did. It's important that you warm up before you work. We are using a variety of different muscle groups, a variety of different joints. A lot can be done, even in the confines of a ship. The exercises we'll show you require nothing more than enough space to spread your arms. So there's a lot of just basic exercises that you can do while you're on board that don't take up a whole lot of space. And you don't necessarily need equipment. You could just use your body weight. Perform exercise routines purposefully to get the full effect. Pay attention to how your body feels as you work out, making slow careful movements that fully extend your muscles without pushing them past their limits. Be careful. Like any physical activity, if you push yourself too far, you can cause yourself the very injuries you were trying to prevent. It's important, I think, for people to have some understanding of their capabilities. How far can they reach? What kind of range of motion do they have? And what kind of strength can they have in those positions to do a task? If you need to move an awkward load or balance yourself to reach a hard to get place, pay careful attention to the ship's motion and brace yourself properly. Don't be afraid to ask for help on a particularly tricky task, as two people are always more stable than one. When ships are navigating, weather can always be a factor, especially with swells in seas. So anytime a ship is going to rock to a wave, there's a potential for a person to get knocked over. Well, the old adage, which has been around for centuries is, one hand for the ship and one hand for yourself. And that basically is meaning that the one hand for the ship is to make sure you have some way of steadying yourself against the ship's motion and that your other hand is free to do whatever task that you're going to do. Strength building exercises stimulate and grow the muscles that you use for difficult tasks every day. By building up enough strength, job related tasks become easier and the likelihood of suffering an injury is lessened. Strength building in the Maritime industry is just like being a professional athlete. You're a professional mariner, and building your body up and keeping fit will actually keep you from injury. These strength building exercises stimulate the most commonly used major muscle groups like your quadriceps, hamstrings, and calves. Push ups. Bridge. Leg lifts. Perform these exercises regularly several times a week to get their full benefit. It's important to do some light stretching before you work. Just as an athlete limbers up before a game, a professional mariner needs to limber up as well. It's important that we stretch afterwards too. We're putting a lot of work on muscles. And quite often it's specific work in a short period of time. So it's important that we stretch them. That brings blood into those muscle groups that are being used, and tendons, and nerves. Everything needs good circulation. And we want to make sure that we're tending to those muscle groups and making sure that we are warming up properly before we work. All joints have a certain range of movement. They have ways that they're strongest and most effective. And the soft tissue that crosses those joints, you want it to be able to lengthen and shorten well in order to function optimally. Perform stretches smoothly and slowly without any jerking movements. Stretch as far as you can go, and then hold that position for several seconds, switching sides as necessary. Let's begin with back stretches. These stretches benefit your back, abdominals, and obliques. Back bend. Side bend. Body twist. Reach and stretch. These next stretches loosen up your neck. Side to side. Rotational. Up and down. Leg stretches are good to do any time you will be moving around as you work. They will help strengthen your hamstring, groin, quadriceps, gluteal muscles, calves and Achilles tendons. Standing hamstring. Standing glutes. Standing groin. Standing quadriceps. Standing cross-leg glutes. Bulkhead calf. When you are on board a vessel at sea, you have the added challenge of the vessel's motion in the water. Any time you are balancing on one leg as you stretch, steady yourself against a bulkhead, doorway, or any other kind of sturdy support. Finally, stretch out your shoulders, chest, and arms. These will firm up your wrists, forearms, hands, triceps, biceps, and the trapezius, and pectoral muscles. Shoulder shrugs. Shoulder rolls. Doorway stretch. Forearm over shoulder. Finger-laced shoulder extension. Bend hands down. Lifting and posture related injuries are always the most common on any physically demanding work site. You are more likely to be hurt lifting a tool then using it. For this reason, proper lifting posture and technique is as important to your job safety as exercise. It's important that we continue our strength building to handle the heavy weights that we're dealing with and that we protect our back by using the best position-- lifting close to the body, lifting straight up because the back muscles, although they are the strongest muscles, are the ones that get injured the most in any kind of work setting. Even before you begin a lift, think about the task ahead of time. Size up the object you're going to lift. And make sure the route you are taking is clear. Now is the best time to move any hazards out of the way or recruit extra help as necessary. Key things to look for when doing proper lifting is size up. It's important to look at what you're lifting and recognize whether it's something that's comfortable enough for you to lift. If you need help, get help. Don't be in a hurry. If you're in a hurry, you're not going to lift properly. You've heard it before, lift with your legs, not with your back. This remains the cornerstone of safe lifting. Your legs are much stronger and less prone to injury. Stressing your back as you lift is a sure way to experience crippling back pain over time. You definitely want to lift with your legs versus your back because if you bend down to pick something up and you're back isn't fully supported, that's when you're going to throw your back out. You see? You hear how people say, oh, I twisted funny and I threw my back out. Well, that's exactly what they were doing. They weren't lifting with their legs. They were trying to muscle through it with their back. And when you don't have that support in your core throughout as you lift, that's when you're going to get some major, major injuries happen with your back. To minimize the impact of a lift on your back, keep it straight, and upright, and in its natural curve. And it's important that you keep your back straight, and you're using your legs, and the power of your legs to lift instead of using your lower back, which is commonly the way people are injured. Keep the load that you are lifting close to your body. If you hold it at arm's length, your core has to work extra hard to compensate for the leverage of the load acting over that extra distance. By holding the things that you carry close to your body, the job becomes both easier and safer. It's important that you keep the weight close to your body so that you are not bending over and using your lower back muscles to do the lift. The closer you are, the more you're going to be able to keep that body lined up using the muscles of your legs to do the lift. Once you start getting that weight away from your body, there's going to be a lot more torque in pushing down. Gravity want to just take it from you. So if you have it supported, close to your body, close by, you can use better posture to better carry the load. Lastly, when you have to turn while carrying a heavy load, do so by taking small steps with your feet, never by twisting your back. If you have to turn, it's important you don't twist your back to turn, but that you turn using your legs walking back and forth as you're making the turn so your body stays quite straight. That'll keep your back from getting injured. Stretching and strength building benefit anybody with a physically demanding job. But Maritime jobs have a number of additional challenges unique to the industry. By staying mindful of these dangers, you can keep yourself safe as you work. Some of the common tasks that people do on board that can lead to injury are lifting, like lifting stores, lifting engine parts, moving equipment around in engine rooms. It could be lifting or pulling lines or objects on the barge or on the ship itself. These types of injuries can occur when people are climbing ladders and just doing general on-board tasks. Ladders add a unique element to the maritime workplace. Other jobs use ladders on specific occasions to access hard to reach places. But ladders are a permanent part of every vessel at sea and are used constantly throughout a mariners day. Well, a basic requisite for any job at sea is to be able to climb ladders. It's very rare to find a single-story vessel. They're all multi-level. And in order to access those different levels, you need to be able to climb ladders safely. Being fit really does play a part in climbing a ladder as well. If your body's fit and you're actually ascending or descending a ladder from 10 to 20 feet, it could be very strenuous. Ladders require strength and balance under any condition. On a moving ship they provide additional challenges. As a mariner maintain good balance and a firm grip on a ladder at all times as your ship could move under you at any moment. When climbing or descending on ladders, three point contact is critical. So either have two feet and one hand or two hands and one foot on the ladder at all times. That way it prevents any falls or any slips from the ladder. You want to make sure you've got good grip on the hands, good grip on the feet, so gloves and rubber soles are very important. Line handling brings another set of challenges to the maritime industry. While high tension cables and powered winches bring their own dangers, even the everyday actions of heaving or pulling on lines causes stress that could cause injury over time. Always stretch and warm up before strenuous line-handling tasks. And stay mindful of your posture to avoid overextending yourself or putting any unnecessary strain on your muscles. When handling lines, many parts of your body can be affected-- your shoulders, your back, your neck, your thighs. It's very strenuous. And you're using all parts of the body. So flexing and stretching will actually get you ready to perform that task. Well, pulling on a line improperly can cause a couple injuries. Again, it can also cause arm and shoulder injuries and a big one, of course, is back injuries, where people will be trying to move the force that's on the line with their back as opposed to their lower body with the strength of their legs. Heaving a line puts an extraordinary amount of stress on your shoulders because it's very similar to a person throwing a discus. And when people are emphasizing their arms in the throw, they can very easily overstress the shoulder joint and cause a lot of strains. And in some cases they can actually cause rotator cuff injuries, and tear tendons, and things of that nature. Perhaps it's better to get a smaller heaving line or a tagline instead trying to throw a big heavy line. Let's review some key learning points from this program. Strength building, proper posture, and stretches sustain and lengthen your career and protect you from injury. Warming up readies you for the task to follow and increases your strength, endurance, and flexibility. Be mindful of the ship's motion to minimize injury. Always use controlled movement when performing strength building exercises. And don't overdo it. Perform stretches smoothly and slowly. And use additional support when doing stretches that challenge your balance. Lift with your legs keeping loads close to your body. If a load is too heavy, find someone to help. Keep your spine in a neutral position at all times. Leave one hand for the ship, especially when climbing up and down ladders. Working in awkward positions add stress to the body. Change up your position and stretch while you work. Keep limber. Every job you do at sea comes with its own particular challenges. But they all have one thing in common, you. Your body is the only tool that you will use for every task that you do. Keeping it in good working order is top priority. It is all too easy to fall into bad habits of fitness and posture. You owe it to yourself to pause and consider how you are treating your body and what the future impact will be. It's important that they take it seriously. And that's why watching training videos, learning proper lifting techniques, learning the right way to do things is going to make their job a lot easier, make their job a lot safer. People are quite surprised when they find out they're not doing things the correct way. And there is a better way. It's going to cost them less energy, less time, and less pain. We want them to go home to their family everyday the same way they came to work or even in better shape. So flexing and stretching can actually avoid incidents and injuries and actually provide for their family. We see it across the board, both young people that actually want to exercise and strengthen themselves. As well as we have an aging force too that actually needs that extra time to actually incorporate a process where they can maintain their fitness. So as you age you know that your muscles get a little tighter. Your joints, they're not as mobile. So a consistent workout, whether it's cardio, strength training, stretching, it's just going to make the aging process go a little bit smoother. Mariners have to realize that a lot of what we do is hard, physical labor, and that your body is your tool. And your body is a key to your longevity in the industry. And so investing in the health of your body, the strength, and flexibility, and the endurance will help you keep your job and help you be able to perform well in your job. [MUSIC PLAYING]

Video Details

Duration: 18 minutes and 21 seconds
Country: Andorra
Language: English
License: Dotsub - Standard License
Genre: None
Views: 15
Posted by: maritimetraining on Feb 8, 2017

Back Care And Strength Building

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