Safety training
Basic Safety Refresher Training / V19 02052025
ANNEX 2 - GUIDELINE FOR WARM-UP EXERCISES
Monday: 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.
1. Chest and shoulder stretch Fold your hands behind you, push your chest forward and pull your arms back until you feel a good stretch in your chest and shoulders. Hold for 30 seconds. Duration: 30 sec, Sets: 2
2. Arm Scissors Stand with your feet together. Raise your arms forwards and upwards to approximately chest height. Breathe out and lift one arm towards the ceiling while lowering the other arm towards the floor with both palms facing forward. Continue moving both arms backwards until you feel a stretch in your pectoral muscles. Avoid arching your back. Duration: 30 sec, Sets: 2 3. Stretch the back of your thigh and calf Stand with one knee slightly bent and the other leg straight. Support your hands on the knee and keep your back straight. Slowly lower your upper body forwards until you feel a stretch on the back of your leg. Hold for 30 seconds and switch legs. Duration: 30 sec, Sets: 2
4. Swing leg back and forth Find support against a wall or hold onto a partner and swing your leg forwards and backwards. Try to keep your upper body steady in a good posture. Continue for 30 seconds, then switch legs. You can also practise your balance by not holding onto anything. Duration: 30 sec, Sets: 2
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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