This is an extract I have taken from the guide I wrote, all the methods used were given to me by Jackie Lidgard M.C.S.P senior Physiotherapist, I use them myself now and have done for several months, all the pains I suffered in arms and neck are now gone.
Hope it helps.
Fatigue and Stress
The use of a water fed poles all day long can lead to fatigue and stress, especially if the wrong type of pole/s are used, the size and weight of a pole plays a big part.
If you use a pole that is to big and heavy for all of your work, it may well lead to stress and injury, stress aloan can lead to accidents.
Speak to your supplier and let them know the type of accounts that you have and the work you intend to do, they will then guide you to the correct type of pole to use, there are many suppliers whom are them selfs window cleaners, its these guy's who you need to speak to, as they will know exactly what your talking about, they also know its in there best interest to give you the best advice and help, a few of them frequent the window cleaning forums and one or two offer some excellent help and advice.
Ok so you have already been using the incorrect pole for some time and one or both of your arms feel like there about to drop off? also your neck aces.
so what can we do about it, first and most important of all, replace your pole for the correct one, check your stance especially when doing upstairs windows, standing to close to the building can lead to neck strain, I know I have done it myself, after checking for obstructions behind you,move back if possible, until you don't need to strain your neck to see what your doing, try not to take the full weight of a vertical pole for to long without some sort of support.
On sunny days wear sunglasses, you'll need them, I never wore sunglasses until I changed to water fed pole work, but now I do, it also helps to cut down on headaces.
If the muscles in your arms and/or neck aces? try these tips that I was given by a senior physiotherepist, and ones I now do everyday.
Arms
Lets say the muscles in your right arm are Acing? (the same method applies to both arms) place your right hand over your right shoulder and reach back as far as possible, now with the palm of your left hand, place it on your right elbow and push your elbow upwards, until you feel the strain on the muscle on the bottom of your arm, hold this posture for 10 seconds then release.
Now put your right arm straight out in front of you (Palm up) with your left hand, grip the fingers of your right hand and bend your fingers downwards, whilst at the same time gently push your elbow upwards then hold this posture for 10 seconds, now do the same for your left arm.
This has the effect of streching your muscles on the top and bottom of your arms, do this each morning before work and it will lessen the chances of injury, this can also be done at anytime of the day.
Neck
This is a quick one, but helps against strained muscles in the back of the neck.
Tuck your chin into your chest, clasp the fingers of both hands together and put your hands on the back of your head, gently pull your head forward , hold down your head for 10 seconds, you should now feel the muscles in the back of your neck beginning to stretch, this is good as it is loosening these muscles, again do this exercise each morning and/or anytime of the day.