For this lecture, complete the following steps:

1. Watch Dr. Sara's informative videos
2. Read through the lifting checklist
3. Review the examples
4. Take the quiz
5. Join the online discussion by leaving a comment, question, or response

Lifting Checklist:

• Be mindful of your body position, proper lifting technique, and the setting
• Size up your object
• Tighten your core (abdominal muscles)
• Get as close to the object as you can
• Squat down and bend at the knees and hips (engage leg muscles)
• Keep your back straight (don't curve, bend, or hunch back)
• Do not roll shoulders forward to grab the object
• Keep your neck straight, in line with your back/spine
• Exhale when you lift, and squeeze your glutes (gluteus maximus muscles)
• Lift the object straight up
• Keep the object close to your body
• Do not reach forward while setting the object down

Here are some real life examples of everyday lifting. Again, be mindful of your body position and your lifting technique!

When playing with children it is understandably easy to get focused on their fun and excitement. Remember to stay mindful of your body posture and lifting technique. Can you identify the improper lifting technique in this picture?He's holding the child with out-stretched arms, too far away from his body.

Crossfit, power lifting, weight training, and resistance exercise are becoming increasingly popular. Remember to maintain proper body posture while lifting heavy weights, especially when fatigued. Adhere to the checklist above and hire a Certified Personal Trainer (CPT) or Certified Strength and Conditioning Specialist (CSCS) to review your body posture, lifting form, and body mechanics. Can you identify any improper lifting techniques in this picture?She is doing a great job of raising the barbell (weights) close to her body, but she could work on keeping her core tight and back straight.

Household chores like cleaning the toilet or bathtub, vacuuming, washing the dishes, mowing the lawn, or shoveling snow can be physically-demanding activities, especially when performed frequently or for long durations. Be mindful of your posture during these activities, most importantly when lifting like this example of a woman preparing to lift heavy snow with a shovel. Can you identify any improper lifting techniques?Her form isn't too bad, but her neck and shoulders are rolled forward, which is causing her to curve/arch or round her back. Remember when lifting snow (or dirt) with a shovel, bend at the knees when lifting, keep the shovel close to your body, and don't reach out with your arms when moving the pile (step closer to the destination).

Good work. You've completed the content for this section, now let's challenge your knowledge by taking a very short quiz!

If you have a comment, question, or concern, please post it in the "leave a comment" section below. Remember, this is a public discussion forum, so other participants will see your comment. If you post a question, the instructor will respond as soon as possible.