To minimize trauma on your body and joints while cleaning, first warm up by walking around the house. Then follow these joint-friendly easy cleaning moves.
Back-Safe Bending
Common mistake:Bending from the waist.
Typical tasks:可卸洗衣机、烘干机、洗碗机;收集和拾取物品;洗碗;熨衣服;家具下清洗;擦洗浴缸;铺床。
Safe solutions:
- Follow the old saying, “bend with your knees, not your back.” Slightly flex knees, and keep a hollow in your back.
•When standing, minimize back pressure by placing one foot on an elevated surface, such as a stepstool or bottom shelf.
•When unloading, use a “golfer’s lift.” Simply kick back the leg opposite your extended arm.
•Kneel or get help for floor-level or awkward tasks.
Reach Right
Common mistake:伸展你的手臂。
Typical tasks:Dusting; washing dishes; reaching overhead shelves; cleaning windows or walls; picking up objects.
Safe solutions:
- Keep arms close to your body to minimize strain on shoulders.
•把物品放到齐腰的位置，而不是伸出手臂。
•Utilize wands and poles with extended handles.
•Avoid excessive back and arm extension by using a sturdy stepstool when reaching for overhead items.
Knee Know-How
Common mistake:双膝跪地。
Typical tasks:洗地板;清洁低柜;擦洗浴缸和淋浴。
Safe solutions:
- 单膝下跪，经常换膝以减少和分散压力。
•Wear kneepads or cushion knees with a piece of clothing or a mat.
Lift Lightly
Common mistake:Lifting too much; poor lifting posture.
Typical tasks:倒垃圾;提升洗衣篮;移动家具;提起清洁桶或箱子。
Safe solutions:
- 深蹲，抬起身体时保持背部挺直。
•Hold loads close to your body to minimize strain on back.
•When possible, use wheeled carts to transport supplies.
•Don’t lift heavy or awkward loads by yourself; find a family member or friend to help.
Push Painlessly
Common mistake:Pulling instead of pushing; leaning from waist; overextending arms; bending wrists.
Typical tasks:Mopping; sweeping; vacuuming; moving objects.
Safe solutions:
- 把对象;不要拉。
•Keep head up and in line with your spine.
•Avoid thrusting your arm back and forth. Instead walk with mop, broom or vacuum with arms in relaxed position.
•When sweeping, use flat-head brooms and push with leading edge. Sweep all areas into one pile and pick up with vacuum or long-handled dustpan.
•When mopping, frequently change mopping styles to alternate stress on muscles. For example, switch between figure 8s and rocking side-to-side.
•Avoid stressing wrists by keeping them straight, not bent, when holding handles.
Smart Tips for All Tasks
To avoid fatiguing joints and muscles by working them too hard too long, apply these tips to any task:
- Alternate leading hands when possible.
•Alternate sitting and standing tasks.
•Alternate different types of motions. For example, switch between folding clothes and sweeping.
•每隔15分钟站起来轻轻伸展一下身体。
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