C

101 .1
ealthy
body&
Mind//

10 1 C.1 - 2 | LIFE SKILLS

EXPLORE //
Has someone INSPIRE //
A lifelong commitment is necessary for
in your past salon professionals who want to maintain
a healthy body and mind. Long hours
helped you of physical work with the hands, sitting,
standing and a demanding public call for
improve your an established wellness routine.

body or mind?

ACHIEVE //
Following this lesson on Healthy Body and Mind, you’ll be able to:
• State the recommended number of hours to sleep per night
• Identify the effects of regular exercise
• Describe the value of a balanced diet
• Explain the differences between personal and public hygiene
• Summarize the elements involved in presenting a professional image

FOCUS //
HEALTHY BODY AND MIND
Rest and Relaxation
Exercise
Nutrition
Hygiene
Image

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .1- 3

C
 C
101 .1 //
HEALTHY
BODY &
MIND

101 .1 HEALTHY BODY & MIND

C

Establishing routines to maintain a healthy body and

mind is the first step toward professional development.
Dedication to each of these areas will help ensure that you are on the right track.
What routines do you currently use to help you achieve a healthy body and mind?

Cosmetology is the art and science of

beauty care. Cosmetology professionals,
Rest and Relaxation
Sufficient rest and relaxation are as
also called salon professionals, are people necessary as work for a healthy,
who openly express the value of their happy life.
chosen field in the way they:
• Sleep helps relieve the frustrations and
• Work, communicate and conduct tensions that are a result of everyday
themselves activities.

• Believe in the value of bringing beauty

• Most people need 6-8 hours of
to the lives of others sleep or they become fatigued
and cannot function properly.
• Achieve the highest standards of beauty
care and professional behavior
• Rest and relaxation are
necessary to prevent fatigue.
• Attain a healthy body and mind

Exercise
A regular exercise program will help you feel better, look better and work better. Your muscles, heart muscles included, need to be in their
best possible condition.

Exercise is a proven method

through which you can:

• Keep your muscles toned

• Stimulate the blood circulation

in your body
DiscoverMore
• Encourage proper functioning
of organs Round out your exercise program by remembering to
exercise your mind also. Reading is the best form of
• Equip your body to better cope
with stressful situations exercise for the mind.

10 1 C.1 - 4 | LIFE SKILLS

 SALONCONNECTION
Get Away From it All
Once you begin your career,
being able to “get away from
it all” with activities such as
reading a good book, listening
to music, or watching TV
will be very important for a
healthy body and mind. It will
also be important to take the
time to set up an exercise
program you will enjoy, such
as a brisk daily walk, bicycling
or hiking on the weekend,
or yoga to keep your body
toned and in shape. Just
getting out a few times a
week to enjoy the fresh air will
allow you to return to work
refreshed. Remember, you
have chosen a profession that
is very physical and the better
conditioning you give your
body, the greater the chances
of your success and health.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .1- 5

C
 C
101 .1 //
HEALTHY
BODY &
MIND

CALORIES BURNED

Nutrition ACTIVITY (1 HOUR) 140 LB. PERSON 195 LB. PERSON

A balanced diet is essential for Aerobics, general 381 531
your personal and professional Basketball game 508 708
well-being, providing energy for
the body to use and may help Bicycling, 10 mph, leisure 254 354
to prevent certain diseases. Cleaning house, general 222 310
A typical day in the salon can be
demanding and your diet may be Gardening, general 318 443
one of the most important factors Horseback riding, walking 159 221
for your success.
Jogging 445 620
Almost all foods contain mixtures of the Judo, karate, kick boxing, tae kwon do 636 885
three energy nutrients:
Mowing lawn 350 487
• Carbohydrates Rope jumping, moderate 636 885
• Fats
• Proteins Running, 6 mph (10 minute mile) 636 885
Tennis, singles 508 708
The energy they contain is measured in
calories. The body uses this energy in Data is based on research from Medicine and Science in Sports and Exercise, the “Official Journal of the
several ways to: American College of Sports Medicine.”

• Heat itself
• Build its structures
• Move its parts during exercise
and activities

The energy may also be stored in DiscoverMore

body fat for later use. In addition Dietary Reference Intakes (DRIs) are developed and published
to the energy nutrients, other essential by the Institute of Medicine (IOM). DRIs indicate the nutrient
nutrients include vitamins, minerals
and water. needs of healthy populations. It makes good sense to follow
these nutrient recommendations to promote good health.

Hygiene
Hygiene is the science that deals with
healthful living.

• The practice of public hygiene

is important because it helps
to preserve the health of
the community.
SALONCONNECTION
• Impure air from poor ventilation,
Clients Depend on You
inadequate lighting, improper
disinfection practices, and The fact that you are in training to be a licensed professional says that you are
improper storage or use of food
ready to recognize that your clients can depend on you to protect them from
are the primary health hazards
against which health officials health and safety hazards they might experience in the salon.
expect you to protect clients.

• Your job as a professional is to

protect and serve the public.

10 1 C.1 - 6 | LIFE SKILLS

 CHECKLIST FOR PERSONAL HYGIENE PLAN:
• Regular Bathing

• Deodorant

• Mouthwash

• Perfume or Cologne

• Clean Clothing

Your individual system for

maintaining your cleanliness and
The food you eat and the state of
your health affect the condition of
Image
The salon business
health is your personal hygiene. your breath. is a service business;
therefore, close
In your work, you’ll be close to your clients • Eating too much garlic could result in attention to
constantly. Keep in mind: unpleasant body smells from personal grooming
perspiration, along with bad breath, is a priority. Care
• Scents or soil that wouldn’t referred to as halitosis of your hair, skin, hands,
ordinarily be noticed now can be. (hal-eh-TOH-sis). feet and clothing needs
to be of the utmost
• Establishing and maintaining a • A sore throat often produces un- importance. Follow the
personal hygiene routine is essential pleasant odors from your mouth. basic guidelines listed
if you expect your clients to enjoy your in this section to help
company and want to come back. • Brush your teeth as often as you can ensure your professional
each day, certainly after every meal, image.
Though you might like to believe and use mouthwash.
otherwise, all bodies produce odors.
Guidelines for preventing unpleasant body Consider all potential hygiene problems
odors include: and establish a personal hygiene plan that
addresses them daily. Your personal hygiene
• Bathing regularly using soap contributes to or detracts from your success.

• Applying deodorant following bathing

• Avoiding excess use of perfume

or cologne

• Washing clothing when soiled

Few people consider the cleanliness of the

inside of their shoes. Yet unclean shoes and
the length of time you wear them in a day
can create foot odor if not checked. A little
talc or foot deodorant can often help.

Oral hygiene refers to maintaining healthy

teeth and keeping the breath fresh.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .1- 7

C
 C
101 .1 //
HEALTHY
BODY &
MIND

The most beautiful hair is clean and healthy hair.

HAIR CARE
As a salon professional, of course, the condition of your hair is of particular importance.
A daily hair care program is essential for you.

Your own hair design communicates your professional expertise. Your hair design should be
fashionable, yet include any necessary modification that will allow it to better suit your face.

10 1 C.1 - 8 | LIFE SKILLS

SKIN CARE AND MAKEUP
The proper care of your skin isn’t
limited to the products you put on it.
When fashion trends change, the
popular makeup look usually changes,
Cosmetics can
too. In your profession, it’s as important enhance attractive
• Healthy, glowing skin is
equally dependent on good
to update your use of cosmetics as it is to
wear a hair design that reflects the correct
facial features
nutrition, exercise and rest. fashion look. and help balance
• As a salon professional, you will need It’s important that you learn to modify
proportions that
to keep your skin looking its best. current cosmetic trends into looks that are aren’t quite right.
flattering for you.
• Research the variety of skin care
products now available and find the The basics of makeup application
regimen best suited for your skin type. never change:

• It will become increasingly apparent • Foundation should match your

to you how personal skin care skin tone.
knowledge will be an advantage when
recommending skin care products for • Contouring with light colors
your future clients. always broadens.

Cosmetics can enhance attractive facial • Contouring with dark colors

features and help balance proportions always narrows.
that aren’t quite right. Just as one can
contour a face with creative hair color
techniques, one can contour facial
features with the careful use of cosmetics.

CONTOUR TIPS
Area of Concern Goal Contour Tip
Overly Wide Jaw Visually appear more narrow Apply darker contour cream to the outer areas of the jawline.
Narrow Forehead Visually broaden Apply lighter cosmetic shades along the hairline.
Small Lips Visually appear larger Create a lipstick line just outside the natural lip line.
Large Lips Visually appear more narrow Create a lipstick line just inside the natural line of the lips.

Cosmetic shades change. So does the fashionable use of makeup—from obvious and dramatic to light and natural. Master the basic techniques
and then you will be able to learn how to apply makeup to suit any fashion trend in the manner that will complement you best.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .1- 9

C
 C
101 .1 //
HEALTHY
BODY &
MIND

HANDS To keep your feet at their best, schedule 1.

Your hands will touch many people regular pedicures that will include
during the course of your career, cleansing, removal of callused skin,
so they need to be smooth, soft,
immaculately clean, and well-
manicured. Maintaining attractive
hands is particularly challenging for
massage and toenail trims. If you
develop bunions, corns or ingrown
toenails, etc., see a podiatrist
(foot doctor).
Tip:
a salon professional because the
services you’ll perform will often
find your hands in water and/or
require the use of chemicals.
CLOTHING
Your clothing should be freshly
1.
Dress Well
washed, or cleaned and pressed.
Guidelines for hands include:

• Wearing protective gloves when

using chemicals
• Unsightly rings around the collar or
the armpit are not acceptable. 2.
Make Money
• Using moisturizing lotions frequently • Shoulder fit should be loose enough to
allow easy movement.

• Keeping your nails attractively

• No article of clothing should be Some people think
manicured
uncomfortably or unflatteringly tight. they can’t dress
• Avoiding wearing rings that can chafe
• Shoes look best when clean and
well until they make
or irritate
polished. enough money. What
• Taking the best care of your hands that they don’t understand
you can
Dress for Success is that to make more
Your wardrobe should be selected to
incorporate current trends into a state-
money, you need to
ment consistent with your personal sense dress like those
of style. You’re in an age of fashion that
shows a variety of designer looks for any
who do.
given season.

• Some looks will be more popular than

others, but if the one that’s popular
doesn’t look good on you, go on to
something else.

• Exercise good sense by taking into

consideration your height and
FEET silhouette when selecting fashions.
A great deal of your time as a salon
professional will be spent standing on
your feet.

• You will need to take proper care of

your feet.
SALONCONNECTION
• Practice good posture and wear good- Dress Code
fitting, low, broad-heeled shoes. Many schools and salons have a dress code for their
employees or students. Follow it with careful consideration of
• Make sure your feet are dried
thoroughly after bathing to prevent your personal sense of style and fashion, and you’ll look like
fungus infections like athlete’s foot. the professional you aspire to be.

10 1 C.1 - 10 | LIFE SKILLS

POSTURE
LESSONS LEARNED
The need for good posture goes beyond just The recommended number of hours to sleep per night is 6-8 hours.
standing correctly. Good posture enhances
your physical well-being. As a professional The effects of regular exercise include blood circulation stimulation,
designer, you’ll be on your feet every day. proper organ function, muscle tone and stress relief.
As you work with clients throughout the
day you’ll bend and stretch and stoop. The value of a balanced diet includes personal and professional well-
As you restock inventory, it may be necessary being, energy for the body, and the possibility of preventing
for you to lift boxes as heavy as 50 pounds. certain diseases.
Maintaining good posture and
The difference between personal and public hygiene is that personal
moving properly will:
hygiene refers to maintaining one’s own health and cleanliness, while
Protect you from muscle strain public hygiene refers to preserving the health of the community.
•
and potential injury
The elements involved in presenting a professional image include hair
Reduce physical fatigue care, skin care and makeup, hands, feet, clothing and posture.
•
• Present an attractive image

DO’S AND DON’TS FOR GOOD POSTURE

DO DON’T
Do use the height adjustments Don’t slump over the work
provided on equipment so you area. Instead, bend forward
can work on your client’s hair at the waist holding your
without stooping over or shoulders straight.
reaching up.
Don’t bend at the waist
Do keep your head up, your when lifting objects from the
chin level, your shoulders floor. Bend at the knees to
relaxed but straight and your lower your whole body.
abdomen held flat when
standing. Don’t, when standing, place
more of your weight on one
Do keep your feet and knees leg than the other. Choose
together, feet on the floor, when positions that distribute your
sitting, and sit well back in the weight evenly.
chair.

Your dedication to a healthy body and

mind will improve your health and help
you present a professional image.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .1- 11

C
 C
1 01 .2 |
Ergo-
nomics

This work is a derivative of University of Liverpool Faculty of Health & Life Science // CC BY-SA 2.0
EXPLORE
Ever wonder what
methods and techniques
professional athletes use
to keep their bodies in top
performance shape?

10 1 C.2 - 12 | LIFE SKILLS

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .2 - 13
C
 C
101 .2 //
ERGO-
NOMICS

INSPIRE
The steps you take today to sustain your
body’s condition will help ensure a long and
prosperous career in the beauty industry.

ACHIEVE
Following this lesson on Ergonomics, you’ll
be able to:

• Explain the importance of ergonomics

and how it affects a salon professional’s
job performance

• Identify common causes of neck and back

pain and ways to prevent it

• State common causes of foot and leg

This work is a derivative of University of Liverpool Faculty of Health & Life Science // CC BY-SA 2.0
problems and ways to prevent them

• Compare common causes of hand and

wrist problems and ways to prevent them

• Cite common causes of shoulder strain

and ways to prevent it

FOCUS
ERGONOMICS
Neck and Back
Foot and Leg
Hands and Wrists
Shoulders

10 1 C.2 - 14 | LIFE SKILLS

101 .2 ERGONOMICS
C

Have you ever experienced muscle

aches or pains after doing personal
NECK AND BACK
Your spine runs from the top of your neck down to your lower back. It is made up of many
chores or activities? Maybe after bones called vertebrae, one below another. Between each pair of vertebrae are joints and
a workout at the gym or washing discs that give your neck and back flexibility, so they can move.
the car? Once those tasks were
done, your body had time to rest. Discs are flexible because they have a jelly-like substance inside. Both joints and discs can
In the salon you’ll spend long hours be hurt if you strain or squeeze them. Prolonged bending or twisting of the body can cause
standing, bending, reaching and pain in your neck, back, arms or legs, especially if a disc ruptures and the jelly inside
performing repetitive motions. leaks out.
These activities can cause pain,
fatigue and sometimes serious Neck and back strain can occur if you:
injury in various parts of the body
that develop slowly over a long • Bend forward when performing a service
period of time. Better work habits,
proper equipment and appropriate
• Twist your body to get closer to a client or to reach for something

body movements can prevent this. • Reach overhead for supplies

The science of ergonomics looks at how • Arch (lean) backward because you’ve been standing for a long time
you work; the body movements, positions,
tools and equipment you use; and the • Stand for a long time in high-heeled shoes
effect these things have on your health
and comfort. New tools and equipment
continually being developed to support
health issues related to ergonomics can
extend the longevity of your salon career.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .2 - 15

C
 C
101 .2 //
ERGO-
NOMICS

RECOMMENDATIONS TO PREVENT NECK AND BACK PROBLEMS

General
• Work with your back straight; stand with feet parallel to hips.
• Keep your back straight and abdominal muscles pulled in while seated to prevent slouching; sit squarely in your chair.
• Hold your back erect, bend at the knees and use the thigh muscles when lifting heavy objects or picking up articles
from the floor, rather than bending at the waist.
• Bend your knees slightly and pull in your abdominal muscles when you have to reach up. Called a pelvic tilt, this motion
keeps you from arching backward.
• Stand on a footstool when reaching for supplies on a high shelf.
• Sit with legs uncrossed and feet flat on the floor; avoid sitting in a chair sideways; move the entire body when turning,
rather than turning at the waist.

Service-Specific
• Use a free-standing sink (also known as a backwash system) for shampooing.
• Adjust the height of the client’s chair.
• Tilt the client’s head to a position that is comfortable for you.
• Have clients with very long hair stand up while you work.
• Use a chair with a tilted seat when doing manicures or sit on a wedge-shaped cushion that tilts your body forward.
• Place one foot on a stool or on a rung under the client’s chair when you stand for long periods of time.
• Position facial chair or bed and facial machines close to you to avoid unnecessary reaching.
• Perform stretching exercises on short breaks and alternate services when possible to avoid repetitive motions.

*Adapted from Health and Safety for Hair Care and Beauty Professionals, Labor Occupational Health Program, University of California at Berkeley.

Neck
Stretches

A few simple neck stretches done

periodically during the day can help alleviate
neck pain. When applicable, hold each position for 15
seconds and make sure your shoulders stay still.

1. Bring your chin to your chest.

2. Turn your head to the left, then the right.
3. Bring your left ear toward your left shoulder. Repeat on the right side.
4. Rotate your head clockwise five times while standing.
Repeat in the opposite direction.

*Adapted from Free4m: The Holistic Approach to Hairdressing.

10 1 C.2 - 16 | LIFE SKILLS

FOOT AND LEG
Standing for a long time may cause your
feet and ankles to swell, and put you at
risk for getting varicose veins (swollen
veins). Also, if any part of your foot is
under pressure, you can get calluses or skin
irritation at the pressure point.

Foot and leg problems can occur if you:

• Stand for long periods, especially on

a hard floor

• Wear high-heeled shoes, especially if

the toes are pointed

• Wear shoes with poor arch support

or hard soles

• Wear shoes that don’t fit well

RECOMMENDATIONS TO PREVENT FOOT AND LEG PROBLEMS

General
• Don’t stand or sit for long periods of time. Change positions frequently.
• Wear comfortable, rubber-soled shoes or low, broad-heeled shoes with good arch support.
Avoid high heels and shoes with pointed toes.
• Use shock-absorbing inserts inside your shoes.
• Use an anti-fatigue or comfort mat instead of standing on a hard floor.
• Use support hose to reduce leg swelling.

Service-Specific
• Hydraulic chairs for clients should adjust up and down at least 5".
• Use a stool or movable seat if necessary to rest your feet while you work on a client.
• Raise your feet on a stool when you take a break.
• Adjust facial stool and facial chair or bed up or down and make sure you are comfortable.

*Adapted from Health and Safety for Hair Care and Beauty Professionals, Labor Occupational Health Program, University of California at Berkeley.

Is it Time for New Shoes?

Rotating footwear makes shoes last longer, strengthens your arch and reduces fatigue.
Here are a few suggestions from Modern Salon on when it’s time to invest in a new pair:

1. You wear your work shoes on your days off.

2. All of your shoes are of the same type. You should have different shoes for different activities.
3. The shoes offer little or no arch support.
4. You don’t have shoes that use new lightweight technology.
5. Your size has changed; sizes are good guidelines, but ultimately buy what feels comfortable.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .2 - 17

C
 C
101 .2 //
ERGO-
NOMICS

HANDS AND WRISTS

Most of the muscles that move your hand and fingers are actually in your forearm. These
muscles are connected to the hand and fingers by tendons, which are like cords passing
through your wrist. Tendonitis occurs when the tendons get inflamed.

The carpal tunnel is a tunnel in the wrist, surrounded by bone and tissue. A nerve and
several tendons pass through this tunnel. If you have tendonitis, the tendons swell and the
nerve in the tunnel gets pinched. This condition, called Carpal Tunnel Syndrome,
can make your hands numb and weak.

The main causes of tendonitis and

Carpal Tunnel Syndrome are:
Transverse
Carpal
1. Bending your wrist frequently Ligament

2. Pinching or gripping with force

3. Repeating a motion over and over

Carpal Tunnel

Tendonitis, Carpal Tunnel Syndrome and other hand/wrist problems can occur
when you:

• Cut hair, hold a blow dryer or use a round brush, curlers or curling iron

DiscoverMore • Cut with shears that don’t fit your hand

For beauty professionals, using • Cut with shears that are dull or not lubricated properly
your arms and doing repeated
movements with your hands and • Apply perm rods or rollers
wrists are a big part of your daily
job. When performing some of • Massage a client

these activities, try alternating • Use a comb that doesn’t glide smoothly
hands when possible, take
frequent breaks and use the
RICE home treatments:

R est and protect injured or

sore areas.

Ice the area to prevent or

minimize swelling.

C ompress or wrap injured areas

with a bandage to help
decrease swelling.

E levate the injured area while

applying ice and any time you
are sitting or lying down.

Search online for more information.

10 1 C.2 - 18 | LIFE SKILLS

 RECOMMENDATIONS TO PREVENT HAND AND WRIST PROBLEMS
General
• Bend your wrists as little as possible when using your hands.
• Use procedural techniques that help you keep your wrists straight.
• Train your nondominant hand to do more tasks.
• Perform regular hand exercises and self-massage your hands.
• See a massage therapist periodically.

Service-Specific
• Adjust the chair height—lower to work on the crown of the head and higher to work below ear level; swivel the chair so
you don’t have to reach over or across the client.
• Try to position yourself next to your client so that you don’t have to raise your arms.
• Tilt the client’s head so you don’t have to bend your arm, hand and wrist as much.
• Use sharp shears that fit your hand and are correctly adjusted/lubricated; fewer cuts and less force will be needed for
each cut you make.
• Twirl the handle of your round brush between your thumb and index finger instead of continually bending your wrist.
• Use armrests for both you and the client at manicure stations.
• Use the strength of your arms, not your hands and wrists, during massage; relax your hands when working on a client.

*Adapted from Health and Safety for Hair Care and Beauty Professionals,
Labor Occupational Health Program, University of California at Berkeley.

DiscoverMore
Hand Stretches Manufacturers are doing their part
to sustain the health and careers of
1. Place fingers on the edge of a table. salon professionals. For example,
dryer brands have been making an
2. Push down gently, stretching the muscles of fingers. effort to decrease weight, shorten
drying times and allow for a pain-
3. Drop elbows and push again so that this time you are stretching
the wrist muscles. free grip. Some of the latest tool
innovations include:
4. Repeat 3 times and hold for 3-4 seconds each.
Ergonomic shears with adjustable
5. Return hands to normal position, and then place thumbs on the finger rests to allow designers to
edge of the table.
drop their shoulders and use fewer
6. Push down gently, and roll your thumbs to the side to stretch the hand and wrist movements
muscles of each side.
Automatic curling tools that reduce
7. Hold hands straight out in front of you and clench your fists. fatigue from manually turning
traditional curling irons
8. Rotate at the wrists 5 times in one direction, then 5 times in
the other direction.
Lightweight brushes with
*Adapted from Free4m: The Holistic Approach to Hairdressing. aluminum handles

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .2 - 19

C
 C
101 .2 //
ERGO-
NOMICS

SHOULDERS
Your shoulder has muscles and tendons.
If you strain your shoulder, you can get
muscle aches, tendonitis or bursitis–an
inflammation of the fluid-filled sac (bursa)
that lies between a tendon and skin or
a tendon and bone. You risk straining
your shoulder if you often hold your arm
stretched away from your body, or up with
your elbow above shoulder height.

You may strain your shoulder when you:

• Reach up to cut, dry or curl the crown

of the head

• Reach across the client’s body to

shampoo or dry hair

• Reach across a table to do manicures

• Reach for shears and combs on

the counter

• Reach for supplies on a high shelf

• Hold heavy clippers, especially if your

arm is stretched out or raised

RECOMMENDATIONS TO PREVENT SHOULDER PROBLEMS

General
• Do stretching and range-of-motion (ROM) exercises for your arms and shoulders.
• Maintain good posture. Stand straight and relaxed, without slumping.
• Don’t lift or carry objects that are too heavy for you.

Service-Specific
• Adjust the chair height and swivel the chair when you work on a client so your arms are close to your sides.
• Tilt the client’s head to a position that is comfortable for you.
• Hold your tools so you don’t have to raise your arms.
• Use an armrest when you do a manicure or support your arms on folded towels.
• Twirl the handle of your round brush between your thumb and index finger instead of continually bending your wrist.
• Position facial chair or bed and facial machines to be close to you to avoid unnecessary reaching.
• Be sure not to tense your shoulders while performing facial treatments and massage.

*Adapted from Health and Safety for Hair Care and Beauty Professionals, Labor Occupational Health Program, University of California at Berkeley.

10 1 C.2 - 20 | LIFE SKILLS

Shoulder and Arm Stretches

1. Extend your arms out to the side of your body.

2. Rotate arms forward 5 times, then backward 5 times.

3. Stand upright, twist your body at the waist as far as you can on one side.
Then twist to the other side. Do each side 5 times.

4. Bend to one side at your waist, bringing your arm up over your head. Keep
your other arm either beside or behind your waist. Then do the other side.
Do each side 5 times.

*Adapted from Free4m: The Holistic Approach to Hairdressing.

Being aware of your body movements,

the position and types of equipment
and tools you use will help you have a
more comfortable, sustainable career
in the beauty industry.

SALONCONNECTION
Ergonomic Recommendations for Estheticians and Nail Technicians
Although standing may seem like an easier option, performing facial treatments from a seated
position is better for your body. The correct seated position—for skin and nail services alike—
will allow you to perform client services with less strain on your feet, legs, shoulders and back.

• Help your client sit in the facial chair or bed and recline comfortably in a horizontal position.
• Take a seat at the head of the facial chair or bed, making sure the headrest is above your
waist and below your chest.
• Sit with your back straight and both feet on the floor directly below your knees when
performing facials or nail services.
• Pull in your stomach muscles to help support your back.
• Adjust the height of your treatment chair if you find your back, shoulders or arms are
uncomfortable when you are trying to reach your client’s face, shoulder or upper chest area
during a facial.
• Adjust the height/position of your chair if you experience discomfort when trying to reach
your client’s hands or feet during services.

PIVOT POINT FUNDAMENTALS: COSMETOLOGY | 101 .2 - 21

C
 C
101 .2 //
ERGO-
NOMICS

LESSONS LEARNED
• Ergonomics is important because it can extend the longevity of your salon career.
Ergonomics affects a salon professional’s job performance by providing solutions
to maintain health and comfort based on the study of how you work, your body
movements and the tools and equipment you use.

• Common causes of neck and back pain include activities such as bending forward,
twisting your body, leaning back, reaching overhead and standing for long
periods of time. Keeping your back straight, bending at the hips instead of the
waist, sitting with your feet flat on the floor and performing stretching exercises
will help prevent injury.

• Common causes of foot and leg problems include standing for long periods of time,
wearing high heels and/or pointed shoes and shoes that don’t fit well. Changing positions
frequently, resting your feet, wearing comfortable shoes and using cushioned floor mats
will help prevent problems.

• Common causes of hand and wrist problems such as tendonitis and Carpal Tunnel
Syndrome include bending the wrists, gripping and pinching with force and
repetitive hand movements. Bending your wrists as little as possible when using your hands
and performing regular hand exercises and hand massages on yourself can prevent
these problems.

• Common causes of shoulder strain include reaching up and across clients or reaching
for tools and supplies on high shelves. Stretching exercises, good posture and lifting only
lightweight items will help prevent strain.

10 1 C.2 - 22 | LIFE SKILLS