Operations training
Crane and Hoist / V2 02052025
Saturday: Warm-up routine for wind technicians Seven programmes, each with four exercises to be repeated twice; total duration approx. 10 minutes. The exercises are put together to achieve full-body warm-up and stretching.
21. Backwards leg lift Start in the push-up position with your hands placed under your shoulders. Pull your belly button towards your spine and tighten your leg and upper body muscles. Breathe in, lifting one straight leg towards the ceiling. then lower it again. Switch legs until you have done a total of 10 repetitions. Sets: 2, Reps: 10 22. Hand on the back Place your hand on your back and try to reach the opposite shoulder blade. Hold the position for 30 seconds. Switch arms. Duration: 30 sec, Sets: 2
23. Write the number eight Stand with one arm straight at shoulder height. Write the number eight with this arm, switch arms and repeat. Perform the exercise for approximately 30 seconds with each arm. Sets: 2, Duration: 30 sec
24. Arm Swing w/torso rotation Swing your arms freely from side to side. Let your upper body, hips and pelvis follow the motion. Stand balanced and steady on your feet. Keep the shoulders relaxed during the motion. Breathe naturally. Sets: 2, Duration: 30 sec
Warm-up program and illustrations developed and provided by © ExorLive.com [www.exorlive.com]
Global Wind Organisation ©2025 / www.globalwindsafety.org
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