Three Points of Contact, Sunscreen, Isometric Exercises
Three Points of Contact
When climbing ladders or getting in and out of trucks, it is important to maintain three points of contact at all times. This means either both feet and one hand, or both hands and one foot are in contact with the ladder. Always face towards the object you are climbing, and do not carry objects that would impede you from keeping contact. While maintaining three points of contact may not always be easy, it is essential to prevent falls.
Sunscreen
While sun exposure is important and has many benefits, it is important to protect your skin when out in the sun to avoid adverse effects. These effects can be short-term, such as sunburn, and long-term, including premature skin aging and skin cancer. To protect yourself, it is important that you properly use sunscreen.
Use a broad-spectrum SPF 30 or higher.
Apply 15-30 min before sun exposure.
Reapply every 2 hours.
Isometric Exercises
Isometric exercises are when you contract a muscle without moving the joint. Examples include wall sits and planks. Isometrics can be used to decrease pain, increase joint stability, and increase strength in certain positions with less stress on the joints.
When performing isometrics, contract the muscle for 2-6 seconds, and relax. Perform 10 reps and repeat 2 more times for a total of 3 sets.
