GWO Lift Commission, Inspection, Installation and Maintenance Training Standard V0
2021-09-30_TS_LCIIM_V0
GUIDELINE FOR WARM-UP EXERCISES
Body part/major muscle group Exercise
Duration/repetitions
Head
Head rotations: • Rotate your head clockwise and counter clockwise
10 repetitions (Five each way)
Shoulders
Shoulders rotation: • Place your legs at shoulder-width
10 repetitions
• Feet straight and toes facing forward • Keep your arms straight at your sides • Perform both shoulders rotation clockwise and counter clockwise Arm swings and big arm circles: • Stand up straight with your feet shoulder-width apart • Rotate your arms forward making big circles and then switch rotating backwards.
Arms
10 times clockwise
10 times ( counter clockwis e )
10 times (in opposite directions)
Wrists
Wrist rotation: • Perform wrists rotation in both directions
10 repetitions for each wrist
Torso
Torso swings: • Stand with your legs straight
15 repetitions to each side
• Place your feet at shoulder-width • Bend your torso forward 90 degrees • Raise both arms straight to the outside Hip rotation: • Place your hands on your hips and keep your head straight • Perform extensive hips rotation Squats: • Stand with your legs straight • Place your feet at shoulder-width • Push your hips back and slowly bend your knees. • Keep your back straight and your eyes looking forward. • Raise yourself back up when your knees reach a 90-degree angle Ankle rotation: • Place your feet slightly apart • Perform rotation for each foot clockwise and counter clockwise Back stretch: • Open legs slightly and place hands on the hips • Turn to the right and left
Hips
10 repetitions clockwise
10 repetitions counter clockwise.
Thighs
15 repetitions
Ankle
10 repetitions (for each foot)
Back
• Incline the back to the right and left • Move Back forward and backward
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