Table 2 Exercise examples of training sessions for the ergonomics and posture training

General

All

At the beginning of each session, participants will be welcomed. The session and its related problem/topic from the nursing work life will be explained and the goal for the respective session. After the introduction, exercises and leading questions will be dealt with

Work organization

1

Change the workplace to minimize bodily strain

Compensation exercise: relaxation of shoulder and neck area (pull up shoulders, hold, release them), 10–15 repetitions

Standing & positioning

2–3

Standing on an Airex cushion with different stances while a partner tries to get one off balance,

Lift weight while standing with varying stances on an Airex cushion

Compensation exercise: side plank, 2 × until fatigue; standing scale, 3 × for 10 s on each side

Working on the care bed

4–5

Getting off the floor with and without a partner,

Lift weight in different angles from the body

Compensation exercise: lunges, 3 × 10 per leg; overhead press, 3 × 10 per arm

Transfer situations

6–8

Move partner from a lying to a sitting position with several variations of own or partner’s body position,

Lift partner from one to another chair with several variations of body posture, chair positions, etc.,

Lifting weights with rotation

Compensation exercise: rowing with a resistance band, 3 × 10–15 repetitions; deadlift with a resistance band, 3 × 10–15 repetitions; “picking apples”, 3 × for 15 s

Nursing aids and summary

9–10

Lifting weights with aid (e.g., rope)

Compensation exercise: wall slides, 3 × 10–15 repetitions