12.12.

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How to Lift Correctly: 6 Steps (with Pictures) - wikiHow

How to Lift Correctly

Lifting an item incorrectly causes undue stress on important back muscles and can lead to injury. Many people don't realize they're lifting an item improperly until they hurt their backs. In order to prevent injuries, follow these steps for how to lift correctly.

Steps

Evaluate the object that you are lifting. Test the item's weight by picking up one corner of the item, or push it with your foot to gauge if you need another person, dolly

or other form of equipment to pick up the object.

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How to Lift Correctly: 6 Steps (with Pictures) - wikiHow

Map out a safe route. If you're carrying the item somewhere, make sure there's nothing in your way. Remove any wires, toys or objects you may trip over en route to

your destination. Be aware of stairs or uneven floors, as well.

Prepare to lift the object. Stand as close as you can to the item and place your feet shoulder width apart. Tighten your stomach muscles. Look straight ahead. Bend your knees and hips into a squatting position. Keep your back straight as you squat. Place your hands underneath the item.

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How to Lift Correctly: 6 Steps (with Pictures) - wikiHow

Lift the object. Grip the object tightly. Bring the item close to your body. Look up while lifting. By looking up, you will position your spine in a way that reduces the opportunity for injury. Lift the item by straightening your legs. Return to the standing position using your leg muscles, not your back muscles.

Carry or hold the item. Depending on the situation, you may need to carry the object to a new location or hold it in one position for a length of time. Bend your knees slightly. If you're carrying the item, take small steps and change direction by pivoting your feet. If you're standing, keep your knees bent and control your breathing with deep, rhythmic breaths so you don't get dizzy.

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How to Lift Correctly: 6 Steps (with Pictures) - wikiHow

Put the item down. Return to the squatting position using your leg muscles, not your back muscles. Keep your back straight. Hold the item close to your body and lower it in its place.

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Tips
Ask another person for help if the object is too heavy. Understand what constitutes good posture. Maintaining good posture in your every day life will not only decrease the possibility of back injury, but it will help you lift correctly, too. Wear a back support to help maintain a correct lifting posture. Wear gloves to help grip the object you are lifting.

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How to Lift Correctly: 6 Steps (with Pictures) - wikiHow

Warnings
Bending at the waist without bending your knees before lifting an object will place undue strain on your lower back and put you at greater risk for back injury. Don't lift or carry a heavy item above your waist. Do not turn or twist at the waist while you're lifting an object.

Related wikiHows

How to How to

How to

Do a Squat

Properly Lift a Load

Lift a Heavy Object Safely

Sources and Citations

http://www.sandiego-spine.com/subject.php?pn=lifting-prevention-015 http://www.back.com/articles-lifting.html

Article Info

Categories: Sports and Fitness Recent edits by: BR, Steve, Permasofty In other languages: Espaol: Cmo levantar correctamente

Cursuri de yoga Bucuresti

www.adanima.org/cursuri/ Abheda Yoga - based on Trika Calea Inimii - nondualism

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