BODY MECHANICS

BODY MECHANICS

Learning outcomes









1. Describe the principles of body mechanic

Learning Outline
























1. Body mechanics


• Definition of body mechanic


• Concept of body mechanic

• Principles of body mechanics


• Advantages of using proper body mechanics

Definition











Body mechanic




use of the body in an efficient way to prevent injury .






Posture




The arrangement of the body and its limbs






Base of support




The area beneath and between both feet







Concept of Body Mechanic









• It is important to select and apply techniques that will, in some


situations, reduce the adverse effects of gravity or friction, or in other


situations, enhance the positive effects of these two forces to reduce


expenditure of energy, avoid undue stress or strain to body systems, and

maintain control of your body.

To maintain good balance











Reduce energy required








Purpose Avoid excessive fatique












Avoid muscle strain or Tear










Avoid skeletal injuries

Loss of range of motion and normal mobility.







Fatigue in the lower back or in the neck and shoulders.







Poor posture Chronic muscle tension, cramping and “knots.”




can lead to: Imbalance between the left and right or front and back of the body.







Pain, headaches, nerve irritation, disc injuries, and numbness or
tingling in the arms or legs.






Structural and physical changes to the spinal bones or vertebrae.






Reduced respiration and altered internal organ function.

Principles of Body










Mechanics

Principles:















01 02 03










The wider the base The Lower the centre Dividing balanced


of support the of Gravity , the activity between

greater the stability . greater the stability. arms and leg reduces


the risk of back


injury.









Perch

• perch at the edge of your chair


Move

• move your feet and knees just beyond shoulder width and turn the feet slightly outwards

Lift


• lift the sternum slightly

Tuck

• tuck your chin in and look straight ahead
Sitting : Let




• let your arms hang by your sides and roll your arms out with palms facing forward


Breathe in

• breathe in deeply with the belly and as you exhale roll the arms and hands further
outwards so they are now facing away from the body

Repeat

• repeat for 5 full breaths and let go


Practice

• practice this position for every 30 minutes of sitting





Standing









Feet should be shoulder width apart



Lift the sternum up and out




Contract the abdomen by lightly pulling in belly button towards the spine



Tuck your chin just a little down, look forward, and pull the head mildly backwards



Let your arms hang by your sides and roll your arms out with palms facing forward




Take nice relaxed, but deep breaths with your belly



As you exhale roll your palms further outwards so they are facing away from your body




Repeat for 5 full breaths and repeat hourly or very frequently over the day

WRONG CORRECT

Lifting:

















lower our body to





the ground, from a




standing position




with a pararellel feet.

SQUAT POSITION

Similar to the squat, place




1 leg infront and lower





body to the ground.









Lunge



Bend legs until the back




knee almost touch the




ground.

Lunge:

Sleep straight and keep




spine in neutral position.






Sleeping




Posture


Choose firm mattress or



suitable mattress to follow



individual body shape and




structure

Proper




Sleeping





Position

Walking Posture













• Stand up straight with feet
together a comfortable space
apart. toes should be pointed

forward, but if a slight angle is
acceptable.

• Do not lean forward or backward.


• Don't arch your back.

• Suck in your stomach slightly,

engaging your core muscles

• maintain proper posture
while walking.

Walking Posture












• Tuck in your buttocks by rotating

your hip slightly forward. chin
parallel to the ground. Avoid
arching your back or leaning
forward.


• Focus your eyes 20 feet ahead

• Shrug your shoulders and let them
relax, with your shoulders slightly
back

➢ relieve the tension on
shouldersand will set the

position for using arm
motion.

Climbing

Ascending and Descending



Stairs










• The higher demands of stair negotiation therefore requires
greater knee extensor strength than walking


➢can lead to fatigue and instability if the additional
muscle force required begins to approach the

maximum strength available

Ascending and


Descending Stairs











• Straight trunk

• Hand straight down while 1

hip and knee is in flexion

position

• Avoid

➢ Bending that may cause

body central gravity

distortion

➢ any rotation of hip joint
that may cause

unstability

Bending and turning













• Upper arm should be in
adduction position to the

truck


• During bending, keep back

upright and straight and
shoulder blades pinched

together


• Bend only the knees and

hip, do not bend at the
waist

Bending and turning

Pushing and



pulling





• Do not bend forward at the waist.
Instead, keep your core engaged,
remaining erect and straight-backed.


• Extend the vacuum, stepping forward
with one foot and slightly bending at
knees.

• keep the forward knee from bending
too far from your body, placing strain
on the knee

Pushing and



pulling





• continue to move pushing, shift your weight
from the front leg to back leg in a gentle,
rocking motion.
• Keep shoulder blades engaged to keep from
accidentally straining at neck.
• Always keep knees and chest facing at front. Do
not twist and turn - can injure knees, lower
back, and neck.




• Push objects rather than pull them

Coughing and


sneezing











• Support at back with 1 hand
during coughing


• Place hand behind your

back or on thight

➢This protects the spine

from injury caused by

sudden bending
forward

Getting into bed













• When lying on your side in
bed, use one pillow

between your knees and

one under your head to
keep your spine aligned and

increase your comfort.


• When lying on your back in

bed, use one or two pillows
under your knees and one

under your head.

Getting into bed













• Try to avoid using extra
pillows to prop your head

and upper back since this

will put you into a rounded
upper back position.


• But, if you have a rounded

upper back posture with a

forward head, you may
need two pillows to support

your neck comfortably.

Getting out bed












• Keep both arms in front of you.


• Pull your abdomen in and breathe as
you roll onto your side.

• Keep your abdomen pulled in and use
your hand to raise your upper body as
you carefully place your legs over the
side of the bed in one motion.


• Sit on the edge of the bed for a moment
or two before you stand up.

• When on your back, never lift your head
and upper back to sit up in bed or get
out of bed.

Reaching






higher object:

Keep back straight








Reach with two hands







Face the object

Reaching for




an object: Stand on a stable step-stool to reach high items








Bend knees slightly








Raising one leg to step over an obstacle or on to

the higher elevation such as a platform or stairs .

Do Do not:






Overreach
Overreach by standing on toes
by







Reaching for Reach Reach with one hand




an object:

Twist Twist at your waist §








Stand on Stand on an unsafe surface








Reach Reach with legs locked in a straight position

BODY





MECHANICS









USING BODY MECHANICS

THE IMPORTANCE OF ACTIVITY










Increases Maintains Body Improves Prevents

Muscle Respiratory Pooling Of Fluid

Strength Flexibility Function In The Lungs







Promotes
Improves Helps Maintain


Circulation Healthy Skin Effective Aids Digestion
Elimination










Relieves Stress

COMPLICATIONS OF BEDREST











• Everybody system is affected


• Contracture


• An abnormal shortening of the muscle due to

lack of use.


• The muscle is fixed into position, is deformed,

and cannot stretch.


• The person with a contracture is permanently

disabled

ATROPHY







• Atrophy – a decrease in size or a wasting
away of muscle tissue.


• Caused by lack of use

DECUBITUS ULCER
























A breakdown in skin tissue


that occurs when blood


flow to an area is


interrupted

BODY MECHANICS













USING Using the body in an efficient and careful way.













USING Using good posture and balance












USING Using the strongest and largest muscles for work

BASE OF




SUPPORT




• The area on which an
object rests


• A good base of support is

needed for balance when
lifting


• Your feet are your base of

support

• Stand with your feet apart

for a wider base of

support and more balance