Body mechanics
Body mechanics is using the body correctly so work needs the least effort and strain: good posture, balance against gravity, rhythm, strong muscles and momentum.
Principles of body mechanics
| Principle | What it means | At home |
|---|---|---|
| Good posture | Head, shoulders and hips kept in line over the feet so no muscle is overstrained. Standing: feet slightly apart, weight on both feet. Sitting: back supported, feet flat. | Stand upright at a counter of the right height instead of stooping; sit on a stool with back support to clean greens |
| Gravity and balance | Keep the centre of gravity low and over a wide base of support; hold loads close to the body | Feet apart when lifting a bucket; carry two half-full buckets, one in each hand, rather than one full bucket on one side |
| Rhythmic movement | Smooth, regular, continuous motions tire less than jerky, stop-start ones | Rolling chapatis, sweeping, stirring or kneading in a steady rhythm |
| Proper use of muscles | Use the large, strong muscles of the legs and thighs rather than the small muscles of the back; use both hands | Lift a gas cylinder by bending the knees and straightening the legs; push or slide heavy vessels instead of lifting |
| Using momentum | Let a movement already started carry on; use curved, continuous motions instead of sudden starts, stops and changes of direction | Swing the mop in long arcs; slide a heavy pot along the counter in one smooth push |
Lifting a heavy load safely
Lifting with a bent back is a common cause of back strain at home. Use these steps for a gas cylinder, a rice bag or a full bucket. Starred steps protect the back most.
- 1Stand close to the load, feet apart, one foot slightly ahead.a wide base of support
- 2★Bend at the knees and hips, not at the waist; keep the back straight.
- 3Grip the load firmly with both hands.
- 4★Lift by straightening the legs, using the thigh muscles.
- 5Hold the load close to the body, at waist level.keeps the centre of gravity over the feet
- 6★Turn by moving the feet; never twist the back while holding the load.
- 7Put it down the same way: knees bent, back straight.
★ one-way, controls the pace
Good everyday habits
- Change position often; do not stand or sit in one posture for very long.
- Sit for long tasks such as cleaning rice, cutting vegetables or folding clothes.
- Bring the work to the right height instead of stooping over it.
- Push or pull rather than lift; slide heavy things or use a trolley.
- Use long-handled brooms and mops so you can work upright.
- Stand on a mat during long standing work at the stove or sink.
Kitchen staff in hostels and hospitals lift large vessels, rice bags and gas cylinders every day. Training them in body mechanics (bend the knees, use trolleys, work at elbow height) prevents back injury and fatigue and keeps experienced cooks working safely for years.
2 marks: “What is body mechanics?” The correct, efficient use of the body during work, using good posture, balance, rhythm, strong muscles and momentum to reduce strain.
5 marks: “How should a heavy object be lifted? Explain using the principles of body mechanics.” Give the lifting steps (feet apart, bend the knees, back straight, lift with the legs, hold close, no twisting) and link each to gravity or muscle use.
10 marks: “Discuss the principles of body mechanics with suitable examples.” Explain posture, gravity, rhythmic movement, proper use of muscles and momentum, each with a household example, then add safe lifting.
Please Give Rest, My Muscles: Posture, Gravity, Rhythm, Muscles, Momentum.