ERGONOMICS AND MANUAL HANDLING IN POWER POINT.pptx

ERGONOMICS AND MANUAL HANDLING IN POWER POINT

1. UNDERSTANDING WORKLPLACE ERGONOMICS, AND MANUAL HANDLING

2. 2 NAME : Razak Bin Majid POSITION : Trainer EDUCATION : Executive Master SHE from UNISEL H/P : 019-4944324 Competency: SHO Registered Person (8408) Train The Trainer (NIOSH & HRDF) Train The Trainer First Aid(BOFA) Train The Trainer( Forklift) ISO 45001-2018 Lead Auditor Traffic Management Supervisor Authorize Gas Tester (DOSH) Scaffolder (DOSH) Lifting Supervisor Trained Ergonomic OSH Coordinator Trainer Profile

3. In case of EMERGENCY Please use nearest exit to the assembly area Please do not run Please do not use the elevator Use the nearest staircase Safety Briefing 3

4. Facilities Washroom (Every floor) Surau (First Floor) Cafeteria Smoking (Ground Floor) Reminder Silence hand-phone during training session Important Things

5. OBJECTIVES ( At the end of this chapter, participant will be able to: Understand principles and application of ergonomics Memahami prinsip dan aplikasi ergonomik Understand about Legal Requirements Memahami tentang Keperluan Undang-undang Identify and assess ergonomics risks. Mengenalpasti dan menilai risiko ergonomik Implement effective ergonomic strategies Melaksanakan strategi ergonomic yang berkesan Apply safe manual handling techniques Gunakan Teknik pengendalian manual yang selamat Promote a culture of ergonomic awareness Menggalakkan budaya kesedaran ergonomik

6. Module 1 : Definition of Manual Handling and Best Practices What is Manual Handling An activities where the characteristics of the load pose a risk which include lifting, lowering, pushing, pulling, carrying, restraining, or holding manually using human energy and force Aktiviti di mana ciri-ciri beban menimbulkan risiko termasuk mengangkat, menurunkan, menolak, menarik, membawa, menahan atau menahan secara manual menggunakan tenaga dan daya manusia WHAT IS ERGONOMICS Ergon = work Nomos = laws Ergonomics = the laws of work A science on how to fit the task and working environment to the worker using scientific approach. Sains tentang cara menyesuaikan tugas dan persekitaran kerja kepada pekerja menggunakan pendekatan saintifik Fit the task to the people. Sesuaikan tugas dengan pekerja.

7. Definitions Ergonomics – the study and design of work and equipment in relation to the physiological and psychological capabilities of people. kajian dan reka bentuk kerja dan peralatan berhubung dengan keupayaan fisiologi dan psikologi manusia . Machine Work Area Work Environment

8. How Ergonomic Can Help Us? Designing jobs, equipment, and work tasks to fit human physical characteristics and energy limitations Merancang pekerjaan, peralatan, dan tugas kerja agar sesuai dengan ciri fizikal manusia dan batasan tenaga It considers body dimensions, mobility, and the body’s stress behavior Ia mempertimbangkan dimensi badan, mobiliti, dan tingkah laku tekanan badan “Make the work fit the person, not the person fit the work” "Jadikan pekerjaan sesuai dengan orang, bukan orang yang sesuai dengan pekerjaan"

9. Propose of ergonomics To design a system in which the workplace layout, work methods, machines, and equipment and work environment.(Such as noise and illumination)are compatible with the physical and behavioral limitations of the workers Untuk merancang sistem di mana susun atur tempat kerja, kaedah kerja, mesin, dan peralatan dan persekitaran kerja. (Seperti bunyi dan pencahayaan) sesuai dengan batasan fizikal dan tingkah laku pekerja The objective of an ergonomic evaluation of the job is to assess the risks (hence safety), efficiency of work and comfort of the user. Objektif penilaian ergonomik pekerjaan adalah untuk menilai risiko (oleh itu keselamatan), kecekapan kerja dan keselesaan pengguna.

10. Ergonomic Goals: Finding ways to make strenuous, often repetitive work, less likely to cause muscle and joint injuries and still get the job done. Mencari kaedah untuk membuat kerja yang berat, kerja yang sering berulang, yang menyebabkan kecederaan pada otot dan sendi dan masih dapat diselesaikan Keeping young bodies from wearing out prematurely, and mature bodies from giving out early. Mengelakkan badan muda hilang power sebelum waktunya, dan badan yang matang kecundang awal The better the fit, the higher the level of safety and work efficiency. Semakin baik kesesuaiannya, semakin tinggi tahap keselamatan dan kecekapan kerja

11. The 3 main domains of ergonomics Physical ergonomics Concerned with human anatomical, anthropometric, physiological and biomechanical characteristics as they relate to physical activity. Prihatin dengan ciri-ciri anatomi, antropometrik, fisiologi dan biomekanik manusia yang berkaitan dengan aktiviti fizikal Relevant topics : working postures, materials handling, repetitive movements, work related musculoskeletal disorders, workplace layout, safety and health. Topik berkaitan : postur bekerja, pengendalian bahan, pergerakan berulang, gangguan muskuloskeletal berkaitan kerja, susun atur tempat kerja, keselamatan dan kesihatan.

12. The 3 main domains of ergonomics Cognitive ergonomics Concerned with mental process, such as perception memory, reasoning and motor response, as they affect interactions among humans and other elements of a system. Prihatin dengan proses mental, seperti ingatan persepsi, penaakulan dan tindak balas motor, kerana ia mempengaruhi interaksi antara manusia dan elemen lain sistem. Relevant topics : mental workload, decision-making, skilled performance, human-computer interaction, human reliability, work stress and training as these may relate to human-system design . Topik yang berkaitan : beban kerja mental, membuat keputusan, prestasi mahir, interaksi manusia-komputer, kebolehpercayaan manusia, tekanan kerja dan latihan kerana ini mungkin berkaitan dengan reka bentuk sistem manusia.

13. The 3 main domains of ergonomics Organizational ergonomics: Concerned with the optimization of sociotechnical system , including their organizational structure, policies and process. Prihatin dengan pengoptimuman sistem sosioteknikal, termasuk struktur organisasi, dasar dan prosesnya. Relevant topics : communication, crew resource management, work design, design of working times, team work, participatory design, community ergonomics, cooperative work, new work paradigms, virtual organizations, and quality management. Topik yang berkaitan : komunikasi, pengurusan sumber krew, reka bentuk kerja, reka bentuk masa bekerja, kerja berpasukan, reka bentuk penyertaan, ergonomik komuniti, kerja koperasi, paradigma kerja baharu, organisasi maya dan pengurusan kualiti.

14. ERGONOMICS Main Objectives: Enhance Efficiency of Work Increase Quality Higher level of safety Higher level of health Higher level of comfort Job demands Job task Working environment Activities Techniques of work Human Age Gender Medical History Max Strength Limitation Stress Understanding Fitting A to B = Ergonomics

15. According to the Occupational Safety and Health Act 1994 , one of the objects of the Act is “to promote an occupational environment for persons at work which is adapted to their physiological and psychological needs.” Menurut Akta Keselamatan dan Kesihatan Pekerjaan 1994, salah satu objektif Akta tersebut adalah "untuk menggalakkan persekitaran pekerjaan bagi orang yang sedang bekerja yang disesuaikan dengan keperluan fisiologi dan psikologi mereka." It is also the duty of every employer to ensure, so far as is practicable, the safety, health and welfare at work of all the employees. Ia juga menjadi kewajipan setiap majikan untuk memastikan, setakat yang praktik, keselamatan, kesihatan dan kebajikan di tempat kerja semua pekerja. Based on the above salient points of the OSH Act 1994 ergonomics plays a very important role toward worker’s safety and health. Berdasarkan perkara penting di atas Akta KKP 1994 ergonomik memainkan peranan yang sangat penting terhadap keselamatan dan kesihatan pekerja. MODULE 2 : LEGAL REQUIREMENT

16. GUIDELINES for MANUAL HANDLING at WORKPLACE 2018 Manual handling activities involve the transporting or supporting of a load, which including lifting, lowering, pushing, pulling, carrying, restraining or holding manually using human energy and forces. Awkward Postures Forceful Exertion Environment Factor Vibration Repetitive Motion Contact Stress Static and Sustained Postures Ergonomics Risk Factors in Manual Handling Activities 01 02 03 04 05 06 07

17. Awkward Postures Forceful Exertion Task that require forceful exertions place higher loads on the muscles, tendons, ligaments and joints. Tugas yang memerlukan tenaga yang kuat meletakkan beban yang lebih tinggi pada otot, tendon, ligamen dan sendi. Positions of the body (limbs, joints, back) that deviate significantly from the neutral position while performing work activities. Kedudukan badan (anggota badan, sendi, belakang) yang menyimpang dengan ketara daripada kedudukan neutral semasa melakukan aktiviti kerja .

18. Repetitive Motion Doing the same motion over and over or using certain types of positions or gris can cause pain and inflammation. Melakukan gerakan yang sama berulang kali atau menggunakan jenis posisi atau gris tertentu boleh menyebabkan kesakitan dan keradangan. Static and Sustained Posture Static posture occurs from keeping the same position for a prolonged period of time. Postur statik berlaku daripada mengekalkan kedudukan yang sama untuk tempoh masa yang lama.

19. Contact Stress Happens when force is concentrated on a small area of the body, pinching or crushing tissue and causing discomfort and often pain. Berlaku apabila daya tertumpu pada bahagian kecil badan, mencubit atau menghancurkan tisu dan menyebabkan ketidakselesaan dan sering sakit. Vibration Vibration restricts the blood supply to the hands and fingers which, depending on the vibration level and duration of exposure, can contribute to an ergonomic injury. Localized vibration form machines and hand tools damage the nerves and blood vessels of the hands and arms. Getaran menyekat bekalan darah ke tangan dan jari yang, bergantung pada tahap getaran dan tempoh pendedahan, boleh menyumbang kepada kecederaan ergonomik. Mesin dan alatan tangan membentuk getaran setempat merosakkan saraf dan saluran darah tangan dan lengan.

20. Environmental Factor Extreme Temperature A general term for temperature variations above (extreme heat) or below (extreme cold) normal conditions. Istilah umum untuk variasi suhu di atas (panas melampau) atau di bawah (sejuk melampau) keadaan normal. Lighting Exposure to excessive noise can lead to temporary and permanent deafness, tinnitus, or speech misperception. Pendedahan kepada bunyi bising yang berlebihan boleh menyebabkan pekak sementara dan kekal, tinnitus atau salah persepsi pertuturan. Noise Appropriate lighting allows for adequate depth perception and contrast by the employee when handling material. Pencahayaan yang sesuai membolehkan persepsi kedalaman dan kontras yang mencukupi oleh pekerja semasa mengendalikan bahan.

21. Human Centred Designs Products Ergonomics Jobs Environments Organizations Tasks Principles of Ergonomics By applying these principles, industries may obtain an effective match between the employee and work system in order to optimize: Dengan menggunakan prinsip ini, industri boleh memperoleh padanan yang berkesan antara pekerja dan sistem kerja untuk mengoptimumkan: Efficiency Quality Safety Health Work comfort

22. Ergonomics principals applied to Work Movement Procedures Lifting and Lowering Task A ‘load’ is the item or items being lifted, which includes a persons, animal or any object. 'Beban' ialah barang atau barang yang diangkat, termasuk orang, haiwan atau sebarang objek . The combination of high load, poor body movement and frequency of doing same tasks cause a high internal load on the structure of human body and increase the risk of injury and pain. Gabungan beban tinggi, pergerakan badan yang lemah dan kekerapan melakukan tugas yang sama menyebabkan beban dalaman yang tinggi pada struktur badan manusia dan meningkatkan risiko kecederaan dan kesakitan. Correct lifting vs incorrect lifting technique

23. Ergonomics principals applied to Work Movement Procedures Pushing and Pulling Task When force moves an object away from something, that is a push. When force brings an object closer, that is a pull. Apabila daya menggerakkan objek menjauhi sesuatu, itu adalah tolakan. Apabila daya mendekatkan objek, itu adalah tarikan. In industry, various techniques of pushing and pulling is used by the employee to avoid manual lifting and carrying in a wide range of activities such as using a trolley or pallet jack and much more. Dalam industri, pelbagai teknik menolak dan menarik digunakan oleh pekerja untuk mengelakkan mengangkat dan membawa secara manual dalam pelbagai aktiviti seperti menggunakan bicu troli atau palet dan banyak lagi. Various pushing and pulling techniques in industries

24. Ergonomics principals applied to Work Movement Procedures Carrying Task Carrying task is simply to move or to take objects or loads from one place to another. Membawa tugas hanyalah memindahkan atau membawa objek atau beban dari satu tempat ke tempat lain. Many factors need to be considered such as the load weight, carrying distance, postural constraint, grip on the load, floor surface, hand distance from lower back, environment factors and other individual risk factors. Banyak faktor perlu diambil kira seperti berat beban, jarak bawa, kekangan postur, cengkaman pada beban, permukaan lantai, jarak tangan dari bahagian bawah punggung, faktor persekitaran dan faktor risiko individu yang lain. Carrying task

25. Ergonomics principals applied to Work Movement Procedures Holding and Restraining Task The task where someone needs to hold and restrain the objects in a certain amount of time while maintaining the same posture. Tugas di mana seseorang perlu memegang dan menahan objek dalam jangka masa tertentu sambil mengekalkan postur yang sama. Even holding a relatively light load for an extended period of time or involving other factors such as vibration, may give adverse impact on employees. Walaupun menahan beban yang agak ringan untuk jangka masa yang panjang atau melibatkan faktor lain seperti getaran, boleh memberi kesan buruk kepada pekerja. Holding and restraining task in assembly line

26. GUIDELINES On RISK ASSESSMENT at WORKPLACE 2017 Ergonomic consists of three main domains : Ergonomic or human factors is the scientific discipline concerned with the understanding of interactions among humans and other elements of a system, and the profession that applies theory, principles, data and methods to design in other to optimize human well-being and overall system performance [International Ergonomics Association, 2015]. Physical Cognitive Organizational However, these guidelines are only concerned with the physical ergonomics of the workplace. Faktor ergonomik atau manusia ialah disiplin saintifik yang berkaitan dengan pemahaman interaksi antara manusia dan unsur-unsur lain sistem, dan profesion yang menggunakan teori, prinsip, data dan kaedah untuk mereka bentuk dalam yang lain untuk mengoptimumkan kesejahteraan manusia dan prestasi keseluruhan sistem. Persatuan Ergonomik Antarabangsa, 2015].

27. Physical ergonomics Objective of Occupational Safety and Health Act 1994 (OSHA 1994) RELATED To promote occupational environment for person at work. Physiological Psychological needs Ergonomics-related disorders have recently emerged as near epidemic trend in the workplace. Social security Organization (SOCSO) (2015) has reported an exponentially increasing trend of reported cases. Nevertheless, the trend was postulated to be due to the increase in awareness among Malaysian employers and employees as the reporting rate increases. Gangguan berkaitan ergonomik baru-baru ini muncul sebagai trend wabak hampir di tempat kerja. Pertubuhan Keselamatan Sosial (PERKESO) (2015) telah melaporkan trend kes yang dilaporkan meningkat secara eksponen. Namun begitu, trend itu didalilkan disebabkan oleh peningkatan kesedaran dalam kalangan majikan dan pekerja Malaysia apabila kadar pelaporan meningkat. REFER TO THE NEXT PAGE

28. From the total compensation for occupational diseases, the compensation due to musculoskeletal disorders constitutes a significant portion which was also showing an overall increasing trend from 2009 to 2014. Daripada jumlah pampasan untuk penyakit pekerjaan, pampasan akibat gangguan muskuloskeletal merupakan sebahagian besar yang juga menunjukkan trend peningkatan keseluruhan dari 2009 hingga 2014. Trend of reported musculoskeletal disorders (MSDs) from 2005 - 2014 Trend of recorded (MSDs) relative to occupational diseases cases and compensation reported for permanent disability from 2009 - 2014

29. GUIDELINES On RISK ASSESSMENT at WORKPLACE 2017 Organizational Purpose : To provide a systematic plan and an objective approach in identifying, assessing and controlling ergonomics risk factors associated with the work tasks and activities in the workplace. Untuk menyediakan pelan sistematik dan pendekatan objektif dalam mengenal pasti, menilai dan mengawal faktor risiko ergonomik yang berkaitan dengan tugas dan aktiviti kerja di tempat kerja. Objectives : Identify most ergonomics risk factors that may cause harm to employees; Kenal pasti kebanyakan faktor risiko ergonomik yang boleh menyebabkan kemudaratan kepada pekerja; Determine the likelihood of harm arising from exposure to the ergonomics risk factors; Tentukan kemungkinan bahaya yang timbul daripada pendedahan kepada faktor risiko ergonomik; Recommend appropriate control measures towards risk reduction. Mengesyorkan langkah kawalan yang sesuai ke arah pengurangan risiko. Benefits : Enable employers to plan , implement and monitor preventive measures; Membolehkan majikan merancang, melaksana dan memantau langkah pencegahan; Reduction of ergonomics-related injuries and MSDs; Pengurangan kecederaan berkaitan ergonomik dan MSD; Reduction of compensation cost, medical expenses and employee absenteeism. Pengurangan kos pampasan, perbelanjaan perubatan dan ketidakhadiran pekerja. Ergonomics Risk Assessment (ERA)

30. MODULE 3 : ERGONOMIC RISK FACTORS Initial Ergonomic Risk Assessment is assessed by looking at seven (7) ergonomic risk factors classified in the Guidelines of Ergonomics Risk Assessment at the Workplace 2017. Penilaian Risiko Ergonomik Permulaan dinilai dengan melihat tujuh (7) faktor risiko ergonomik yang dikelaskan dalam Garis Panduan Penilaian Risiko Ergonomik di Tempat Kerja 2017. Ergonomic Risk Factors consist of different elements which are: Awkward / Poor Posture Static and Sustained Posture Forceful Exertions Repetitive Motions Vibration Contact Stress Environmental factors Ergonomics risk factors are factors or hazards that may cause ergonomic-related issues such as body discomfort, sickness, pain as well as injuries due to improper working behavior that may affect the muscle, joints, or bones. Faktor risiko ergonomik ialah faktor atau bahaya yang boleh menyebabkan isu berkaitan ergonomik seperti ketidakselesaan badan, sakit, kesakitan serta kecederaan akibat tingkah laku kerja yang tidak betul yang boleh menjejaskan otot, sendi atau tulang. .

31. ERGONOMICS RISK FACTORS AWKWARD OR POOR POSTURE 01 STATIC AND SUSTAINED POSTURE 02 FORCEFUL EXERTIONS 03 VIBRATION 05 REPETITIVE MOTION 04 CONTACT STRESS 06 ENVIRONMENTAL FACTORS 07 7 Ergonomic Risk Factors Assessed in Initial Ergonomic Risk Assessment

32. Awkward / Poor Posture Doing work-related tasks that require a body position other than neutral, such as twisting, bending, overreaching, arm abduction, head bending and others. Melakukan tugasan berkaitan kerja yang memerlukan kedudukan badan selain neutral seperti memusing, membongkok, menjangkau, menculik lengan, membongkok kepala dan lain-lain. Back pain due awkward posture Over reaching Bending Twisting TWISTING

33. Static and Sustained Posture Working for an extended amount of time while maintaining a specific position with little to no movement, lack of movement reduces circulation and causes muscle tension which can contribute to injury such as continuous standing or sitting for a long period of time. Bekerja untuk jangka masa yang panjang sambil mengekalkan kedudukan tertentu dengan sedikit atau tiada pergerakan, kekurangan pergerakan mengurangkan peredaran dan menyebabkan ketegangan otot yang boleh menyumbang kepada kecederaan seperti berdiri atau duduk berterusan untuk jangka masa yang lama.

34. Forceful Exertions Forceful exertions are where high-level force is applied when moving or supporting any weight, including when lifting, lowering, carrying, pushing, pulling and moving it with one's hands or by using one's body. Senaman paksa ialah apabila daya aras tinggi digunakan apabila menggerakkan atau menyokong sebarang beban, termasuk semasa mengangkat, menurunkan, membawa, menolak, menarik dan menggerakkannya dengan tangan atau dengan menggunakan badan. The load, is it? Heavy? Bulky? Dificult to grasp? Unstable / unpredictable?

35. Repetitive Motions Working for a long time which involves repetitive sequences of movement using joints and muscle actions. Bekerja dalam jangka masa yang lama yang melibatkan urutan pergerakan yang berulang menggunakan sendi dan aksi otot . Worst if…. Lacks of recovery within cycle. Kekurangan pemulihan dalam kitaran Involves on same type of muscles. Terlibat pada jenis otot yang sama. Involves smaller group of muscle such as at wrist or fingers. Melibatkan kumpulan otot yang lebih kecil seperti di pergelangan tangan atau jari.

36. Vibration Performing tasks that expose the workers to kinetic energy from vibrating surfaces or tools, such as hand-arm vibration (HAV) and whole-body vibration (WBV). Menjalankan tugas yang mendedahkan pekerja kepada tenaga kinetik daripada permukaan atau alatan yang bergetar, seperti getaran tangan-lengan (HAV) dan getaran seluruh badan (WBV).

37. Contact Stress Refers to either internal contact stress, where a tendon, nerve, or blood vessel is stretched or twisted around a bone or tendon, or external contact stress when a portion of the body scrapes against a component at the workplace. Merujuk kepada sama ada tekanan sentuhan dalaman, di mana tendon, saraf atau saluran darah meregang atau berpintal di sekeliling tulang atau tendon, atau tekanan sentuhan luaran apabila sebahagian badan mengikis komponen di tempat kerja.

38. Environmental Risk Factors People's comfort, activity, and health might be impacted by working in a poor environment such as ;- Keselesaan, aktiviti dan kesihatan orang ramai mungkin terjejas dengan bekerja dalam persekitaran yang buruk seperti ;- Inadequate lighting Air ventilation Extreme temperature Excessive noise

39. ERGONOMIC MANAGEMENT PROGRAM “ A structured program established to systematically manage the ergonomics issues and its implementation at the workplaces” 01 High incident of MSDS 02 High cost of managing incidents 03 Prolonged return to work 04 Intention to increase production 05 To address complaints/feedback from employees 06 High incident of MSDS 07 Intention to increase work/product quality “ Program berstruktur yang ditubuhkan untuk mengurus isu ergonomik dan pelaksanaannya di tempat kerja secara sistematik”

40. ELEMENT OF WORLD-CLASS ERGONOMICS Strong Demonstrated Management Commitment Written Ergonomics Policies and Guidelines High standards of Performance Promote Early Reporting of Injuries Supportive Engineering/Safety Personnel Ergonomics as a Line Organization for Ergonomics Integrated Organization for Ergonomics Ergonomics Risk Identification & Assessment Hazard Prevention and Controls Medical Management & Evaluation Continuous Ergonomics Training and Development Program Review and Evaluation Leadership Elements Organizational Elements Operational Elements

41. Musculoskeletal Disorder (MSDs) Work-Related Musculoskeletal Disorders (WMSDs) are occupational disorders that involve soft tissues such as muscles , tendons , ligaments , joints , blood vessels and nerves Gangguan Muskuloskeletal Berkaitan Kerja (WMSDs) ialah gangguan pekerjaan yang melibatkan tisu lembut seperti otot, tendon, ligamen, sendi, saluran darah dan saraf. WMSDs are : Daily stress to anatomical structures that may occur when a person is exposed to certain high risk activities Tekanan harian kepada struktur anatomi yang mungkin berlaku apabila seseorang terdedah kepada aktiviti berisiko tinggi tertentu If the accumulating stress exceeds the body’s normal recuperative ability, inflammation of the tissue can follow Jika tekanan terkumpul melebihi keupayaan pemulihan normal badan, keradangan tisu boleh berlaku Chronic inflammation may lead to the development of WMSDs Keradangan kronik boleh membawa kepada perkembangan WMSD May require weeks, months or years for development - and for recovery Mungkin memerlukan minggu, bulan atau tahun untuk pembangunan - dan untuk pemulihan

42. What is The Musculoskeletal System? The Musculoskeletal System includes the following: Bones – The load-bearing structure of the body Tulang – Struktur badan yang menanggung beban Muscles- Tissue that contract to create movement Otot- Tisu yang mengecut untuk mencipta pergerakan Tendons – Tissues that connect muscles to bones Tendon – Tisu yang menghubungkan otot dengan tulang Ligaments – Tissues that connect bones to bones Ligamen - Tisu yang menghubungkan tulang dengan tulang Cartilage – Tissue that provides cushioning and reduces friction between bones Rawan - Tisu yang memberikan kusyen dan mengurangkan geseran antara tulang Nerves – Communication system that links muscles, tendons and other tissue with the brain Saraf – Sistem komunikasi yang menghubungkan otot, tendon dan tisu lain dengan otak Blood Vessels – Tubes that circulate nutrients throughout the body Salur Darah – Tiub yang mengedarkan nutrien ke seluruh badan

43. Examples of WMSDs? Sprain – Overstretching or overexertion of a ligament that results in a tear or rupture of the ligament Terseliuh - Regangan berlebihan atau terlalu kuat pada ligamen yang mengakibatkan koyakan atau pecah ligament Strain – Overstretching or overexertion of a muscle or tendon Ketegangan – Regangan berlebihan atau terlalu memaksa otot atau tendon Tendonitis – Inflammation of the tendon inside the sheath Tendonitis - Keradangan tendon di dalam sarung Tenosynovitis – Inflammation of the sheath around the tendon Tenosynovitis - Keradangan sarung di sekeliling tendon Carpal Tunnel Syndrome – Compression of the median nerve as it passes through the carpal tunnel in the heel of the hand. Sindrom Carpal Tunnel - Mampatan saraf median apabila ia melalui terowong karpal di tumit tangan Occasional Numb Problem, Small Aches Fatigue, Discomfort (considered norm) Disability MSDs

44. Examples of WMSDs? Tennis elbow or Golfer’s elbow – Medical term is Epicondylitis – inflammation of the tendons at the elbow. Tennis elbow atau Golfer’s elbow – Istilah perubatan ialah Epicondylitis – keradangan tendon pada siku. Trigger Finger – Common term for tendonitis or tenosynovitis that causes painful locking of the finger(s) while flexing Jari Pencetus - Istilah biasa untuk tendonitis atau tenosinovitis yang menyebabkan jari terkunci yang menyakitkan semasa melentur Pitcher’s Shoulder – Rotator cuff tendonitis – inflammation of one or more tendons at the shoulder Pitcher’s Shoulder – Rotator cuff tendonitis – keradangan satu atau lebih tendon di bahu White Finger – Medical term is Reynaud’s Phenomenon – constriction of the blood vessels in the hands and fingers Jari Putih - Istilah perubatan ialah Fenomena Reynaud - penyempitan saluran darah di tangan dan jari Digital Neuritis – Compression of the nerves along the sides of the fingers or thumbs Neuritis Digital - Mampatan saraf di sepanjang sisi jari atau ibu jari

45. MUSCULOSKELETAL DISORDERS INDIVIDUAL Sociodemographic Smoking Pre existing Disease History of injuries PHYSICAL Awkward postures Excessive load thru manual handling Highly repetitive movement Lack of circulation Lack of recovery Contact stresses environmental PSYCHOSOCIAL Work pressure Unsatisfactory workers Inadequate support FACTORS

46. Painful joints Sakit sendi Pain in wrists, shoulders, forearms, knees, etc. Sakit di pergelangan tangan, bahu, lengan bawah, lutut, dll. Pain, tingling or numbness in hands or feet Sakit, kesemutan atau kebas pada tangan atau kaki Fingers or toes turning white Jari atau kaki menjadi putih Shooting or stabbing pains in arms or legs Sakit tembak atau tikam di lengan atau kaki Signs Or Symptoms Of Work-related Musculoskeletal Disorders (MSDs) Back or neck pain Sakit belakang atau leher Swelling or inflammation Bengkak atau keradangan Stiffness Kekakuan Burning sensations Rasa terbakar Weakness or clumsiness in hands; dropping things, Lemah atau janggal di tangan; Barang yang dipegang boleh jatuh

47. Injury In The Making... Ditto...

48. THORACIC OUTLET SYNDROME (TOS) Caused by compression of blood vessels and nerves in the area of the clavicle . Disebabkan oleh mampatan saluran darah dan saraf di kawasan clavicle Characterized by pain in the neck and shoulder, numbness/tingling of the fingers, and weakening of the grip The following symptoms may indicate thoracic outlet syndrome: Dicirikan oleh sakit di leher dan bahu, kebas/kesemutan pada jari, dan kelemahan cengkaman Gejala berikut mungkin menunjukkan sindrom saluran keluar toraks: Treatment – physical therapy to strengthen the shoulder muscles. Rawatan – terapi fizikal untuk menguatkan otot bahu

49. De Quervain’s? Cause: Wringing washcloths, clothes Meramas kain lap, pakaian Typing on the computer keyboard Menaip pada papan kekunci komputer Cutting with scissors Memotong dengan gunting Sewing or pinching Menjahit atau mencubit Stirring food for a long period of time Kacau makanan untuk jangka masa yang lama Opening jars \ Membuka balang De Quervain syndrome only affects the thumb tendon, not the nerve. It’s a condition that affects the tendons on the thumb side of the wrist.

50. Carpal Tunnel Compression of the median nerve at the wrist Mampatan saraf median di pergelangan tangan Tunnel made up of nine flexor tendons and one peripheral nerve Tunnel terdiri daripada sembilan tendon flexor dan satu saraf peripheral Numbness and tingling on the thumb side of the hand Kebas dan kesemutan pada bahagian ibu jari tangan Symptoms includes : Weakness in one or both hands Kelemahan pada satu atau kedua-dua tangan Numbness or tingling of the palm of the hand Kebas atau kesemutan tapak tangan Wrist or hand pain in one or both hands Sakit pergelangan tangan atau tangan pada satu atau kedua-dua tangan Pain extending to the elbow Sakit menjalar ke siku Weak grip or difficulty carrying bags Cengkaman lemah atau kesukaran membawa beg

51. Treatment of CTS : Wrist braces/splints Oral anti-inflammatory analgesics (ie ibuprofein) or corticosteroid injections into carpal tunnel Carpal Tunnel Release surgery

52. Tennis Elbow (lateral Epicondylitis) Syndrome Micro-tearing at the Elbow

53. Overhead Lifting Anatomy of the Shoulder Shoulder provide platform for upper extremities Greater ROM but less stable compared to hip Prevalence high among VDT users, sewing machine operators, assembly line operators. Exposure – repetitive work, static contraction of neck and shoulder muscles (unrelaxed shoulder)

54. Reynaud’s Phenomenon or “White Finger” Caused by operating vibrating machinery – especially in cold, damp weather Disebabkan oleh mengendalikan mesin bergetar - terutamanya dalam cuaca sejuk dan lembap

55. YOUR SPINE The normal anatomy of the spine is usually described by dividing up the spine into 3 major section : Anatomi normal tulang belakang biasanya digambarkan dengan membahagikan tulang belakang kepada 3 bahagian utama: The cervical The thoracic , and The lumbar spine Below the lumbar spine is a bone called the sacrum , which is part of the pelvis. Di bawah tulang belakang lumbar adalah tulang yang dipanggil sakrum, yang merupakan sebahagian daripada pelvis. Each section is made up of individual bones called vertebrae. Setiap bahagian terdiri daripada tulang individu yang dipanggil vertebra. Each section is made up of individual bones called vertebrae . There are 7 cervical vertebrae, 12 thoracic vertebrae, and 5 lumbar vertebrae. Setiap bahagian terdiri daripada tulang individu yang dipanggil vertebra. Terdapat 7 vertebra serviks, 12 vertebra toraks, dan 5 vertebra lumbar. Vertebral Body Disc Spinous Process

56. YOUR SPINE The vertebrae are separated by intervertebral disc which act as cushions between the bones. Tulang belakang dipisahkan oleh cakera intervertebral yang bertindak sebagai kusyen antara tulang. Each disc is made up of two parts. The hard, tough outer layer called the annulus surrounds a mushy, moist center termed the nucleus.

57. DISC PROBLEMS In between each of the five lumbar vertebrae (bones) is a disc, a tough fibrous shock-absorbing pad. Endplates line the ends of each vertebra and help hold individual discs in place. Excess spinal pressure can cause these discs to be compressed until they rupture. Disc herniation occurs when the annulus breaks open or cracks, allowing the nucleus to escape. This is called a Herniated Disc. Ligament

58. MODULE 4 : MANUAL HANDLING AND ERGONOMICS AT WORKPLACE The 5 Most Common Types of Manual handling Injuries and Poor Ergonomics postures: BACK INJURIES HAND INJURIES FOOT INJURIES HERNIAS REPETITIVE STRAIN INJURIES

59. Manual handling can result in significant or irreversible injuries, particularly musculoskeletal injuries, which may include : Ligament and tendon damage Muscle sprains and strains Chronic pain Acute pain Soft tissue injuries Back and neck injuries Bone and joint injuries Nerve damage or compression

60. Economic Loses due to Accident caused by Manual Handling The economic repercussions of workplace injuries in Malaysia extend far beyond the immediate impact on affected workers. Kesan ekonomi akibat kecederaan di tempat kerja di Malaysia jauh melangkaui kesan segera kepada pekerja yang terjejas. The country faces an estimated annual economic loss of 2 billion Malaysian Ringgit, a substantial sum that highlights the importance of addressing manual handling safety. Negara menghadapi anggaran kerugian ekonomi tahunan sebanyak 2 bilion Ringgit Malaysia, jumlah besar yang menonjolkan kepentingan menangani keselamatan pengendalian manual. Direct Costs Indirect Costs Reputational Impact

61. This financial strain stems from a combination of direct and indirect costs: These are quantifiable and include medical expense , rehabilitation , therapy , and compensation benefits . They represent the immediate financial burden to both the injured employees and their employers. Direct Costs Often overlooked, these costs can far exceed the direct expenses. They encompass lost productivity, the expense of training replacement workers, potential damage to equipment or machinery, and increased insurance premiums. These factors collectively compound the economic toll on businesses. Indirect Costs Ini boleh diukur dan termasuk perbelanjaan perubatan, pemulihan, terapi dan faedah pampasan. Mereka mewakili beban kewangan segera kepada kedua-dua pekerja yang cedera dan majikan mereka Selalunya diabaikan, kos ini boleh melebihi perbelanjaan langsung. Ia merangkumi kehilangan produktiviti, perbelanjaan pekerja gantian latihan, potensi kerosakan pada peralatan atau mesin, dan peningkatan premium insurans. Faktor-faktor ini secara kolektif menambahkan tol ekonomi ke atas perniagaan.

62. This financial strain stems from a combination of direct and indirect costs: Companies also face reputational costs following workplace injuries. These can affect a company’s ability to attract and retain talented employees and may harm its standing with customers, investors, and the public. Proactive measures, such as early intervention, efficient medical referrals, and effective rehabilitation management, are crucial in helping injured workers return to work sooner, which can significantly reduce both direct and indirect costs. In addition, the prevalence of musculoskeletal disorders (MSDs), which accounted for a significant portion of work-related illnesses and lost working days in other countries, serves as a cautionary tale for Malaysia. Occupational diseases and injuries are a global concern, with nearly two million deaths attributed to occupational risks worldwide. In Malaysia, mental health issues, infectious diseases, and work-related musculoskeletal disorders are among the top health problems faced by workers, with mental health challenges on the rise during the COVID-19 pandemic. Reputational Impact Syarikat juga menghadapi kos reputasi berikutan kecederaan di tempat kerja. Ini boleh menjejaskan keupayaan syarikat untuk menarik dan mengekalkan pekerja berbakat dan boleh menjejaskan kedudukannya dengan pelanggan, pelabur dan orang ramai. Langkah-langkah proaktif, seperti campur tangan awal, rujukan perubatan yang cekap, dan pengurusan pemulihan yang berkesan, adalah penting dalam membantu pekerja yang cedera kembali bekerja lebih awal, yang boleh mengurangkan dengan ketara kedua-dua kos langsung dan tidak langsung. Di samping itu, kelaziman gangguan muskuloskeletal (MSD), yang menyumbang sebahagian besar penyakit berkaitan kerja dan kehilangan hari bekerja di negara lain, berfungsi sebagai kisah amaran untuk Malaysia. Penyakit dan kecederaan pekerjaan merupakan kebimbangan global, dengan hampir dua juta kematian dikaitkan dengan risiko pekerjaan di seluruh dunia. Di Malaysia, isu kesihatan mental, penyakit berjangkit dan gangguan muskuloskeletal berkaitan kerja adalah antara masalah kesihatan utama yang dihadapi oleh pekerja, dengan cabaran kesihatan mental yang semakin meningkat semasa pandemik COVID-19.

63. MANUAL HANDLING RISK FACTORS AND HOW INJURIES CAN OCCUR MANUAL HANDLING INCIDENTS RATIO Machinery Fall Struck by Trip Other Handling

64. How injuries can occur Main factors of injuries : Fatigue Poor posture Quickly get the job done Awkward posture Repetitive motion

65. Typically manual handling risk factors that can occur injury include : Type of work Working in a fixed posture for a prolonged period of time. Bekerja dalam postur tetap untuk tempoh masa yang lama. Layout of the workspace A cramped or poorly designed workspace can force people to assume awkward postures, such as bending or twisting. Ruang kerja yang sempit atau direka dengan buruk boleh memaksa orang ramai untuk melakukan postur yang janggal, seperti membongkok atau memusing. Weight of an object A heavy load may be difficult to lift and carry Beban yang berat mungkin sukar diangkat dan dibawa Location of an object Heavy objects that have to be lifted awkwardly, for example above shoulder height or from below knee level. Benda berat yang terpaksa diangkat dengan kekok, contohnya di atas paras bahu atau dari bawah paras lutut Duration and frequency Increasing the number of times an object is handled or the length of time for which it is handled . Meningkatkan bilangan kali objek dikendalikan atau tempoh masa ia dikendalikan. Awkward loads Loads that are difficult to grasp, slippery or an awkward shape. Beban yang sukar digenggam, licin atau bentuk yang janggal.

66. Hazards Associated with Manual Handling - Heavy Lifting over 25kg load can result in back injury Lifting or moving weights places stress on the body. It can lead to injury : pulled muscles (strains) slipped discs sciatica (trapped nerves) Broken bones

67. Hazards Associated with Manual Handling – Odd Shapes Absence of grip to hold the load Obstruction of walking view can lead to sprains and strains. Strains and sprains are common injuries caused by excessively twisting or stretching a muscle. This can happen if the load is excessively heavy or an incorrect technique is used.

68. MODULE 5 : CONTROL MANAGEMENT PROCESS Risk Management Process Hazard Identification Identify all hazards associated with manual handling Risk Assessment Assess the risk arising from the hazard Risk Control Decide on and use appropriate control measures 01 02 03

69. HAZARD IDENTIFICATION The process of identifying factors in the work process which could result in a risk of MH injury. To identify and prioritize the jobs or tasks which require risk assessment. Definition Purpose Proses mengenal pasti faktor dalam proses kerja yang boleh mengakibatkan risiko kecederaan MH. Untuk mengenal pasti dan mengutamakan pekerjaan atau tugas yang memerlukan penilaian risiko

70. IMPORTANT DECISIONS Who should be involved? What skills and knowledge are needed? What record to be kept? Supervisors EHS reps Person involved Expert Photos, task details, risk analysis findings, possible solution or recommendation OSHA 94, Ergonomics standards, Guidelines, Code of Practices, Work methods

71. HAZARD IDENTIFICATION 5 STAGES Check injury/hazard reports. Consult with employees, supervisors, and HSE representative. Look at tasks (inspect, identify or observe). Collect Information (task performed, injuries distribution, human factors, work area involved, type of injury). Look for trends (for tasks, for department, for human factors, for types of injury).

72. RISK IDENTIFICATION The process of assessing all risk factors identified in the first stage. This includes considering the interaction of the factors. To determine appropriate ways of dealing with the problem. To determine levels of issues. Definition Purpose Proses menilai semua faktor risiko yang dikenal pasti pada peringkat pertama. Ini termasuk mempertimbangkan interaksi faktor. Untuk menentukan cara yang sesuai untuk menangani masalah. Untuk menentukan tahap isu

73. The load handled The workplace environment RISK ASSESSMENT CONSIDERATION The task done Characteristics of employees

74. RISK CONTROL The process of eliminating or reducing identified and assessed risk factors. Definition To make the job and task safer for employees, and reduce the incidence of manual handling injuries. Purpose Proses menghapuskan atau mengurangkan faktor risiko yang dikenal pasti dan dinilai. Untuk menjadikan kerja dan tugas lebih selamat untuk pekerja, dan mengurangkan insiden kecederaan pengendalian manual.

75. Most Useful HIERARCHY OF CONTROLS

76. Eliminate the risk is to completely remove the hazard…. Repair damaged equipment promptly; Eliminate manual handling activity. E.g.; Use jumbo bags Mechanical Assistant – Forklift & trolley to move large amount of cartons

77. Turntable pallet lifter To eliminate bending and over reaching postures Hoist (vacuum hoist) Eliminate the risk is to completely remove the hazard….

78. Tilt trolley and container tilter To eliminate bending and over reaching postures Ergonomics Shovel Eliminate the risk is to completely remove the hazard…. To eliminate bending postures

79. Goods lift To avoid workers from carrying load on the stairs Stairs climbing trolley Eliminate the risk is to completely remove the hazard…. Very helpful when workers need to carry load on the stairs

80. Moving drum Drum Dolly, Drum Stacker, Electric Drum stacker Powered jack Eliminate the risk is to completely remove the hazard….

81. PLAN RISK EVALUATION Manufacturer must carry out Hazard & Risk Assessment; which considered: Pengilang mesti menjalankan Penilaian Bahaya dan Risiko; yang menganggap: The worst event Kejadian terburuk The route to those worst events Laluan ke kejadian terburuk itu The time duration (lesser event lead the worst event) Tempoh masa (acara yang lebih rendah memimpin peristiwa terburuk) The size of lesser events if their development is halted Ukuran acara yang lebih rendah jika perkembangannya dihentikan The likelihood of events Kemungkinan kejadian The consequence of each event Akibat dari setiap peristiwa

82. Creating ergonomic solutions for job that require awkward postures, repetitive motions or continuous standing Substituting a smaller package or container to reduce the risk of manual handling injuries such as back strain Example 25 kg packaging to 10kg Scissors Lifts Substitute lifting movement to sliding movement Isolation Isolated old people who is having herniated disc complication from performing manual handling activity. 01 02 03 Menggantikan bungkusan atau bekas yang lebih kecil untuk mengurangkan risiko kecederaan pengendalian manual seperti ketegangan belakang Contoh pembungkusan 25 kg hingga 10kg

83. Isolated heavy manual handling task to be done by physically fit workers. Provide equipment to avoid unnecessary reaching or bending – E.g.: Ergo Pallet Cart, Self Leveling Pallet Mover Provide adjustable workstation to avoid unnecessary reaching or bending. Tilt Stands – to avoid raised shoulder 03 04 05 06

84. Alternate heavy task with light task. Provide variety in jobs to eliminate or reduce repetition (i.e. overuse of the same muscle groups). Rotate workers through jobs that use different muscles, body parts or postures. Provide recovery time (e.g. short rest breaks). Team lifting/ buddy system Selection of workers Ergonomics Training Promote reporting of injuries Conducting body symptoms survey Back strengthening Program Ergonomics Management Program 07

85. 8am – 1pm Task Break 2pm – 5pm 08

86. Rotate workers through jobs that use different muscles, body parts, or postures. 01 02 03 09

87. Safe lifting techniques Team lifting. 10 11

88. TEAM LIFTING

89. Conducting body symptoms survey 12

90. Back strengthening program has shown to reduce back injuries at workplace. Caution : Back support in NOT consider as PPE Curved surface pressed against the lower back helps maintain proper spinal alignment and enhances body mechanics. Recommended to be use only when performing heavy manual handling task 13 14 Back Strengthening Program Back Support

91. MODULE 6 : PREVENTION OF BACK INJURIES

92. Reduce Excessive Force There is no one-size-fits-all answer to reducing excessive force in the workplace, as the best way to reduce the use of force depends on the individual and their specific job duties. However, there are some key strategies that can be adopted to help reduce the use of force, regardless of the position or job. Tidak ada satu jawapan yang sesuai untuk mengurangkan daya yang berlebihan di tempat kerja, kerana cara terbaik untuk mengurangkan penggunaan kekerasan bergantung pada individu dan tugas kerja khusus mereka. Walau bagaimanapun, terdapat beberapa strategi utama yang boleh diguna pakai untuk membantu mengurangkan penggunaan kekerasan, tanpa mengira jawatan atau pekerjaan. Lift objects close to the body Use good coupling or grip when lifting objects

93. Principles of Lifting Lift with the legs and keep the load close to the body Minimize twisting with a load Load to be lifted should be below 50% of their personal strength limits Exercise care in slippery or cluttered areas

94. Principles of Lifting

95. Principles of Pushing and Pulling The area should be clear of obstacles Kawasan itu hendaklah bersih daripada halangan Use shoes that provide a good grip Gunakan kasut yang memberikan cengkaman yang baik Push the load rather than pull (improves visibility ahead) Tolak beban daripada tarik (meningkatkan penglihatan ke hadapan) When starting to push, brace one foot and use the back, not the hands and arms Apabila mula menolak, kuatkan sebelah kaki dan gunakan bahagian belakang, bukan tangan dan lengan Pushing/pulling is easier when the cart handles are about hip height Menolak/menarik lebih mudah apabila pemegang troli adalah kira-kira ketinggian pinggul

96. Use mechanical aids The use of mechanical aid is recommended to reduce the risk of injuries. Principles of Pushing and Pulling

97. Reduce Excessive Motion or Movement The human body is designed to move in a way that is most efficient and comfortable. Understanding how the body moves and how excessive motion or movement causes physical and emotional stress will help us in our work. There are several ways to reduce excessive motion or movement. One approach is to use ergonomic devices and tools to reduce stress on the body. Another approach is to charge the way that you move. Let the tool do the work Tubuh manusia direka untuk bergerak dengan cara yang paling cekap dan selesa. Memahami bagaimana badan bergerak dan bagaimana pergerakan atau pergerakan yang berlebihan menyebabkan tekanan fizikal dan emosi akan membantu kita dalam kerja kita. Terdapat beberapa cara untuk mengurangkan pergerakan atau pergerakan yang berlebihan. Satu pendekatan ialah menggunakan peranti dan alat ergonomik untuk mengurangkan tekanan pada badan. Pendekatan lain ialah mengecas cara anda bergerak.

98. Maintain a Neutral Posture It is important to always try to maintain a neutral posture while working. When in a neutral posture, the muscle and joints are in the least stressed situation. It will also reduce the compression of nerves and vessels. This will help to improve your circulation and reduce the risk of injury. Adalah penting untuk sentiasa cuba mengekalkan postur neutral semasa bekerja. Apabila dalam postur neutral, otot dan sendi berada dalam keadaan yang paling tidak tertekan. Ia juga akan mengurangkan mampatan saraf dan saluran. Ini akan membantu meningkatkan peredaran anda dan mengurangkan risiko kecederaan.

99. When in the neutral position, the muscles and joints are the least stressed and the nerves and vessels are not compresses as compared to the other positions of the hands and upper limbs. Apabila dalam kedudukan neutral, otot dan sendi adalah paling kurang tertekan dan saraf dan saluran tidak tertekan berbanding dengan kedudukan lain tangan dan anggota atas.

100. It is important to always: Keep the back straight Keep the neck upright

101. Work at Proper Heights When it comes to ergonomic work, proper heights are key. Proper ergonomic work heights can help improve your productivity and musculoskeletal diseases and stress. It is important to ensure that your main working area is at eye level. You can practice the following when working at a computer workstation: Work at elbow height (sitting or standing workstations) The screen is placed at eye level Apabila ia datang kepada kerja ergonomik, ketinggian yang betul adalah kunci. Ketinggian kerja ergonomik yang betul boleh membantu meningkatkan produktiviti dan penyakit muskuloskeletal dan tekanan anda. Adalah penting untuk memastikan bahawa kawasan kerja utama anda berada pada paras mata.

102. Keep Everything Within Easy Reach With ergonomic design in mind, its important to make sure everything is within easy reach . This includes both the tools and materials you’re working with. The things that you need to access regularly should be placed close to you without having to stretch your arms (Primary Work Zone) and things that are not commonly used can be placed further away (secondary Work Zone). Dengan mengambil kira reka bentuk ergonomik, penting untuk memastikan semuanya mudah dicapai. Ini termasuk kedua-dua alat dan bahan yang anda gunakan. Perkara-perkara yang perlu anda akses dengan kerap hendaklah diletakkan berdekatan dengan anda tanpa perlu meregangkan tangan anda (Zon Kerja Utama) dan perkara yang tidak biasa digunakan boleh diletakkan lebih jauh (Zon Kerja sekunder).

103. Minimize Fatigue and Static Load Another important point is to minimise fatigue and static load while working . Static load or static posture are conditions where the limbs are kept in the same position for a prolonged period of time. In the static load and posture, there will be a discrepancy between the blood supply and the blood needed for the proper profusion of the limbs. Satu lagi perkara penting ialah meminimumkan keletihan dan beban statik semasa bekerja. Beban statik atau postur statik adalah keadaan di mana anggota badan disimpan dalam kedudukan yang sama untuk tempoh masa yang lama. Dalam beban dan postur statik, akan terdapat percanggahan antara bekalan darah dan darah yang diperlukan untuk kelimpahan anggota badan yang betul.

104. Minimize Pressure Points Pressure points or contact stress reduces blood flow and compresses the nerves which interfere with nerve conduction. A decrees in blood flow will lead to fatigue of the limb and compressions of the nerve will lead to permanent musculoskeletal conditions. It is important to reduce contact stress. Titik tekanan atau tekanan sentuhan mengurangkan aliran darah dan memampatkan saraf yang mengganggu pengaliran saraf. Dekri dalam aliran darah akan menyebabkan keletihan anggota badan dan mampatan saraf akan membawa kepada keadaan muskuloskeletal yang kekal. Adalah penting untuk mengurangkan tekanan sentuhan.

105. Provide Proper Clearance It is important to ensure that there is enough clearance so that the worker will not accidently knock into objects and that the lower limb has enough space to move.. When moving objects with a trolley, ensure to provide visual clearance Adalah penting untuk memastikan bahawa terdapat kelegaan yang mencukupi supaya pekerja tidak akan mengetuk objek secara tidak sengaja dan anggota bawah mempunyai ruang yang cukup untuk bergerak.

106. Maintain a Comfortable Environment It is important to maintain a comfortable environment while at work, This includes proper lighting, minimising noise and adequate ventilation, and at least 4-6 air changes per hour (ACH) in an office environment.. Provide adequate lighting Use task lighting needed Avoid glare Adalah penting untuk mengekalkan persekitaran yang selesa semasa di tempat kerja, Ini termasuk pencahayaan yang betul, meminimumkan bunyi bising dan pengudaraan yang mencukupi, dan sekurang-kurangnya 4-6 pertukaran udara sejam (ACH) dalam persekitaran pejabat.

107. The amount of lighting required for work depends on the type of work being performed.

108. Move, Exercise and Stretch No matter how god a piece of equipment or the environment has been ergonomically designed to fit an individual. It is important to note that prolonged work in the same positions will increase health and safety risks. It is important to always move, stretch and exercise. Tidak kira betapa tuhannya sesuatu peralatan atau persekitaran telah direka bentuk secara ergonomik agar sesuai dengan individu. Adalah penting untuk ambil perhatian bahawa kerja yang berpanjangan dalam kedudukan yang sama akan meningkatkan risiko kesihatan dan keselamatan. Adalah penting untuk sentiasa bergerak, meregangkan dan bersenam.

109. MODULE 7 : BACK PROTECTION EXERCISE

110. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your back on a table or firm surface. Action : Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite leg flat on the surface of the table. Maintain the position for 10 seconds. Switch legs and repeat. KNEE TO CHEST Tindakan : Pegang tangan anda di belakang paha dan tarik ke arah dada anda. Pastikan kaki bertentangan rata pada permukaan meja. Kekalkan kedudukan selama 10 saat. Tukar kaki dan ulangi.

111. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your back on a table or firm surface. Your feet are flat on the surface and the knees are bent. Action : Push the small of your back into the floor by pulling the lower abdominal muscles up and in. Hold your back flat while breathing, easily in and out. Hold for five seconds. Do not hold breath. PELVIC TILT Tindakan : Tolak bahagian kecil belakang anda ke lantai dengan menarik otot perut bawah ke atas dan ke dalam. Pegang belakang anda rata semasa bernafas, mudah masuk dan keluar. Tahan selama lima saat. Jangan tahan nafas.

112. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your back on a table or firm surface. Both knees bent, feet flat on the table. Both knees bent, feet, flat on the table. Action : Cross your arms over your chest. Turn your head (trunk) to the left as your turn both knees to the right. Allow your knees to relax and go down without forcing. Bring knees back up, head to center, reverse directions HIP ROLLING Tindakan: Silangkan tangan ke dada. Pusingkan kepala (batang) ke kiri sambil kedua lutut anda pusingkan ke kanan. Biarkan lutut anda berehat dan turun tanpa memaksa. Bawa lutut kembali ke atas, kepala ke tengah, arah songsang

113. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Kneel down on the floor and assume the “all-four’s” position. Keep your head straight so that the gaze of your eyes is toward the floor. Action : Slowly allow your trunk to sag as far as you can so that your back is arched. Do not pull it down. But let it relax as you lift up your face towards the ceiling then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back. CAT AND CAMEL Tindakan : Perlahan-lahan biarkan batang anda melorot sejauh yang anda boleh supaya punggung anda melengkung. Jangan tarik ke bawah. Tetapi biarkan ia berehat sambil anda mengangkat muka anda ke arah siling kemudian bulatkan punggung anda di pinggang sejauh yang anda boleh dengan mengecutkan otot perut bawah anda semasa anda menurunkan bahagian atas kepala anda ke lantai. Semua gerakan harus dimulakan dari punggung bawah anda.

114. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Keep your legs together. Cross your arms over your chest. Action : Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor. Do not hold breath PELVIC LIFT Tindakan : Condongkan pelvis anda dan tolak bahagian bawah anda ke lantai seperti dalam latihan sebelumnya, kemudian perlahan-lahan angkat punggung anda dari lantai sebanyak mungkin tanpa meneran. Kekalkan kedudukan ini selama 5 saat. Turunkan punggung anda ke lantai. Jangan tahan nafas

115. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Assume they “all-four’s” position. Action : Tilt your pelvis and push your low back to the floor as in the previous exercise, then slowly lift your buttocks off the floor as possible without straining. Maintain this position for 5 seconds. Lower your buttocks to the floor. Do not hold breath HIP EXTENSION Tindakan : Condongkan pelvis anda dan tolak bahagian bawah anda ke lantai seperti dalam latihan sebelumnya, kemudian perlahan-lahan angkat punggung anda dari lantai sebanyak mungkin tanpa meneran. Kekalkan kedudukan ini selama 5 saat. Turunkan punggung anda ke lantai. Jangan tahan nafas

116. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your stomach on a mat with your weight on your forearms. Action : Lie on your stomach on a mat and lean on your elbows. Stay in this position for about 8-10 seconds, making sure that you relax your lo back completely. LYING PRONE IN EXTENSION Tindakan : Berbaring telentang di atas tikar dan bersandar pada siku. Kekal dalam kedudukan ini selama kira-kira 8-10 saat, pastikan anda mengendurkan punggung bawah anda sepenuhnya.

117. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your stomach on a mat. Place your hands. Palms down, under your shoulders. Action : Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the mat, allowing your lower back to arch. Hold for 8-10 seconds. Return to starting position and repeat. PRESS UP Tindakan : Luruskan tangan anda, angkat batang atas anda dari lantai. Jauhkan pelvis anda pada tikar, membenarkan bahagian bawah punggung anda melengkung. Tahan selama 8-10 saat. Kembali ke kedudukan permulaan dan ulangi.

118. HOW TO CONDUCT EXERCISE USING RIGHT METHOD Starting Position : Lie on your stomach on a mat. Place your arms at your sides so that your hands are by your hips. Action : Raise your head and shoulders off the mat as high as comfortably possible. Hold for 8-10 seconds. Lower the head and shoulders. Do not tense your shoulder muscles. BACK EXTENSION Tindakan : Angkat kepala dan bahu anda dari tikar setinggi mungkin dengan selesa. Tahan selama 8-10 saat. Turunkan kepala dan bahu. Jangan tegangkan otot bahu anda.

119. MODULE 8 : PRACTICLE APPLICATION AT THE WORKPLACE Examining the job’s ergonomic as well as the hazards of manual handling

120. PLANNING AND CONDUCTING ERGONOMICS RISK ASSESSMENT

121. The results from an initial ERA should enable a trained person to focus the specific workplace that has been identified as having significant ergonomics risk factors.

122. Implementing Ergonomic Strategy Designed Ergonomic Workstations Utilizing Ergonomic Equipment Employee Education

123. Providing proper tools and workplace layouts does not necessarily mean a workplace is safer. Menyediakan alatan dan susun atur tempat kerja yang betul tidak bermakna tempat kerja lebih selamat. Without proper ergonomic education , employees will not know how to use the new equipment or why ergonomics is so important. Tanpa pendidikan ergonomik yang betul, pekerja tidak akan tahu cara menggunakan peralatan baharu atau mengapa ergonomik sangat penting. Occupational health provide training seminars to tach employees how to use ergonomic features effectively and develop healthy work habits. Kesihatan pekerjaan menyediakan seminar latihan untuk mengajar pekerja cara menggunakan ciri ergonomik dengan berkesan dan membangunkan tabiat kerja yang sihat. This education will empower employees to actively participate in injury prevention and ensure the long-term success of ergonomic solutions. Pendidikan ini akan memperkasakan pekerja untuk mengambil bahagian secara aktif dalam pencegahan kecederaan dan memastikan kejayaan jangka panjang penyelesaian ergonomik.