KEEPSAFE
A Monthly Publication for Texas Electric Cooperatives
February 2011
Seated stretching routine
7 stretches that reduce stiffness and tension
W hen you spend a lot of time sitting, especially at a
desk or computer, it’s important to take stretch
breaks. A couple of breaks each day will help you
stay alert and keep stiffness at bay. This set of stretches is
Keep the shoulders relaxed and away from the ears. Repeat
with opposite arm.
Shoulder stretch
perfect for people who are already sitting or those who prefer Stand tall or sit upright (not pictured). Bring
to stay seated for balance reasons. Make sure the chair you are your left arm across your chest, holding it
using is sturdy. Remember never to stretch to the point of pain. below the elbow with your opposite. Keep
the shoulders relaxed and away from the ears.
Hold each stretch listed for 15-30 seconds, repeating two or Breathe deeply and hold. Repeat on opposite side.
three times, depending on how you feel. Please note that while
some of these stretches depict various body positions, you can Wrist and biceps stretch
perform these upper body stretches while sitting in a chair.
Stand tall or sit upright (not pictured). Extend
left arm in front of you, palm facing outward
Neck stretch and fingertips pointing downward. Use your
Sit or stand with shoulders relaxed, back right hand to apply light pressure to the hand,
straight. Bring your left ear toward your left as if pulling your fingertips toward your elbow. Keep the
shoulder and hold. Roll your head toward the shoulders relaxed and away from the ears. Breathe deeply and
ground and bring your chin to your chest. hold. Repeat on opposite side.
Hold and finally, roll your head to the right and bring that ear
to your right shoulder. Inhale and exhale in a slow and Wrist and forearm stretch
controlled manner.
Stand tall or sit upright (not pictured). Extend
left arm in front of you, palm facing outward
Chest and biceps stretch and fingertips pointing upward. Use your
Stand tall or sit upright (not pictured). right hand to apply light pressure to the hand,
Interlace your fingers behind your back and as if pulling your fingertips toward your shoulder. Keep the
straighten your arms. With arms straight, lift shoulders relaxed and away from the ears. Breathe deeply and
arms up behind you while keeping your back hold. Repeat on opposite side.
straight and your shoulders down. Keep the shoulders relaxed
and away from the ears. Torso stretch
Clasp hands together and slowly raise them
Triceps stretch above your head toward the ceiling. Reach as
Stand tall or sit upright (not pictured). Place high as you can while inhaling deeply and
your left elbow in your right hand. Reach hold for 20-30 seconds. Bring your hands
your left arm overhead, placing palm on the down slowly while exhaling.
center of your back and supporting the elbow
in your right hand. Reach your fingertips down your spine. — Nicole Nichols, Fitness Instructor, SparkPeople
Happy Valentine’s Day
February — Loss Control Conference
Toddler proof your home
March 15 – Golf Tournament
In a recent Home Safety Council survey, more than 8 in March 16 – 18 – Conference
10 parents with children age 2 to 4 admitted that they have
briefly left their toddler unattended to take care of a
personal need or household chore. Given a child’s sense of Westin Park Central Hotel in Dallas
curiosity, even a few seconds alone could have serious
consequences. Take the time to minimize risks.
• Secure tall pieces of furniture, like bookcases and
armoires, by anchoring them to the wall stud so they won’t Loss Control Scholarship
tip over if children climb on them.
• On the upper floors of your home, install window
Auction Items Needed
guards or window stops. (Make sure an adult can open the
window quickly in case of fire.) Want to help send the sons and daughters of
• Reduce the chance of electrical shock by covering electric cooperative, municipal or contractor
electrical outlets and switches with safety faceplates. employees to college?
• Know which products in your home are poisonous. If This is where you can help. By donating
the box or bottle says ―Caution,‖ ―Warning,‖ ―Danger,‖ or
items to the Loss Control Scholarship Auction
―Keep Out of Reach of Children,‖ lock it away. Lock away
matches and lighters as well. you are helping to raise money
• Make sure all chemicals and medications have child for this worthy cause.
safety caps and whenever possible look for them on
cleaning products as well. Store them, along with alcohol If you would like to donate an auction item to
and other poisons, in a cabinet with a child safety lock or benefit the Loss Control Scholarship Fund
latch.
• Very young children can drown in one to two inches of
please email Tami Knipstein at
water in a short time — put locks on toilet lids and on the tknipstein@texas-ec.org.
outside of the bathroom door.
• Turn over large buckets and wading pools so water Loss Control
cannot collect inside. Scholarship Auction Fundraiser
• Stay within reach of young children when they are in or held at 6:45 pm on Wednesday, March 16th
near the pool, the tub, or any large container of water. at the 2011 Loss Control Conference.
— Home Safety Council
For more home safety tips, visit MySafeHome.org
KeepSafe is originally published monthly by the Safety and Loss Control Department of Ohio Rural Electric
Cooperatives, Inc., 6677 Busch Boulevard, Columbus, OHn43229 and reprinted by permission for
o
Texas Electric Cooperatives, 1122 Colorado Street, 24th Floor, Austin, Texas 78701.
e
x
Telephone: (512) 454-0311 Fax: (512) 763-3390 www.texas-ec.org
2011 TEC LOSS CONTROL SCHOOLS (31 Schools)
Regulator Recloser Capacitors (Merkel) January 11-14
Metering (Gonzales) January 18-21
2 Day Transformer (San Augustine) January 26-27
Transformer (Livingston) February 8-11
Metering (Lubbock) February 15-18
Regulator Recloser Capacitors (San Augustine) February 22-25
Advanced Pole Climbing (Gonzales) February 22-25
Regulator Recloser Capacitors (Tahoka) March 1-4
Troubleshooting (Greenville) March 8-11
Transformer (Gonzales) March 29-April 1
Metering (Merkel) April 5-8
Basic Pole Climbing (San Augustine) April 5-8
Regulator Recloser Capacitors (McGregor) April 12-15
Hotline 1-4 (Henderson) April 25-29
Basic Pole Climbing (Gonzales) April 26-29
Underground (Quitman) May 2-6
Regulator Recloser Capacitors (Gonzales) May 10-13
Transformer (Tahoka) May 17-20
Hotline 1-4 (Merkel) May 23-27
Metering (McGregor) June 7-10
Basic Pole Climbing (Tahoka) June 7-10
Underground (Gonzales) June 13-17
Metering (Livingston) June 21-24
Troubleshooting (Livingston) July 26-29
Regulator Recloser Capacitors (Greenville) August 16-19
Hotline 1-4 (Gonzales) August 29-Sept 2
Underground (McGregor) September 12-16
Hotline 1-4 (Levelland) September 26-30
Underground (Merkel) October 3-7
Underground (Levelland) October 17-21
Hotline 1-4 (Livingston) October 24-28