Bar Camp Cork III Ergo & Stretching Presentation Ellybabes

100 %
0 %
Information about Bar Camp Cork III Ergo & Stretching Presentation Ellybabes
Health & Medicine

Published on November 23, 2009

Author: ellybabes

Source: slideshare.net

Description

A presentation that I gave at BarCamp Cork III on 14th Nov 2009

The importance of stretching and office ergonomics Elly Parker @ellybabes BarCamp Cork III – 14 th Nov 2009

Background Data

External Studies: 6943 employee survey responses in Denmark 10.9% said they experienced tingling / numbness in the right hand at least once a week in the last 3 months Statistically elevated risk of injury from increased mouse usage but not from keyboard until 20 hours reached Note : results were self reported but show similar trend to site findings Keyboard is safer than mouse Higher PC usage = higher risk Hours per week Mouse use Number(%) Odds Ratio 0 to <2.5 51 (5.9) 1.0 2.5 to <5 25 (5.7) 1.0 5 to <10 62 (7.9) 1.5 10 to <15 111 (10.0) 1.8 15 to <20 137 (13.2) 2.8 20 to <25 115 (14.2) 3.3 25 to <30 60 (17.2) 4.3 >= 30 42 (15.4) 3.8 Keyboard use 0 to <2.5 59 (12.6) 1.0 2.5 to <5 115 (11.1) 0.7 5 to <10 190 (9.9) 0.7 10 to <15 140 (10.4) 0.9 15 to <20 72 (11.4) 0.8

10.9% said they experienced tingling / numbness in the right hand at least once a week in the last 3 months

Statistically elevated risk of injury from increased mouse usage but not from keyboard until 20 hours reached

Note : results were self reported but show similar trend to site findings

Keyboard is safer than mouse

Higher PC usage = higher risk

My Company Safety Statistics At least 55% of injuries were mouse related - 7 % keyboard related 85 of these reported injuries (63%) said they regularly spent more than 6 hours a day on their PCs Keyboard is safer than mouse Higher PC usage = higher risk Micro Activity Cause Count Mouse Use – Technique 48 Posture 27 Mouse Use – Excessive 22 Laptop Use – Direct 11 Typing – Technique 8 Other 5 Mouse Use – Improper fit 4 Sitting 4 Document 2 Monitor Use 2 Phone Use 1 Typing – Excessive 1 Total 135

At least 55% of injuries were mouse related - 7 % keyboard related

85 of these reported injuries (63%) said they regularly spent more than 6 hours a day on their PCs

Keyboard is safer than mouse

Higher PC usage = higher risk

What is Ergo? &quot;the study of the relationship between the employee and their work environment to increase safety...comfort...and productivity .&quot;

&quot;the study of the relationship between the employee and their work environment to increase safety...comfort...and productivity .&quot;

What can happen with bad ergo? Repetitive Strain Injury Back Pain Neck/Shoulder Pain Stress Trapped Nerves Scott Adams – lethargic on left butt cheek, active on right!

Repetitive Strain Injury

Back Pain

Neck/Shoulder Pain

Stress

Trapped Nerves

Scott Adams – lethargic on left butt cheek, active on right!

Workstation Ergonomics: Neutral Posture 1. Back upright while maintaining curve of lower back 2. Top of monitor at eye level or slightly lower 3. No glare on screen 4. Sit at arms length with shoulders comfortably down and back 5. Feet on floor or footrest; knees slightly lower than hips 6. Use a document holder when reading from printed original 7. Relaxed in a straight, neutral position without resting on the edge of a surface. 8. Arms and elbows close to body 9. Center monitor and keyboard in front of you 10. Fingers gently curved downward 11. Use a stable work surface 12. Take frequent micro-breaks

1. Back upright while maintaining curve of lower back

2. Top of monitor at eye level or slightly lower

3. No glare on screen

4. Sit at arms length with shoulders comfortably down and back

5. Feet on floor or footrest; knees slightly lower than hips

6. Use a document holder when reading from printed original

7. Relaxed in a straight, neutral position without resting on the edge of a surface.

8. Arms and elbows close to body

9. Center monitor and keyboard in front of you

10. Fingers gently curved downward

11. Use a stable work surface

12. Take frequent micro-breaks

Computer Workstation Tips Order of adjustments is important Adjust chair first Then adjust keyboard and mouse Finally, adjust monitor No single “right” way to sit; everyone is a little different Varying position throughout the day is helpful Stretching, especially at the beginning of the day, can prevent fatigue and soreness Take micro-breaks (1 minute or less every 30 minutes)

Order of adjustments is important

Adjust chair first

Then adjust keyboard and mouse

Finally, adjust monitor

No single “right” way to sit; everyone is a little different

Varying position throughout the day is helpful

Stretching, especially at the beginning of the day, can prevent fatigue and soreness

Take micro-breaks (1 minute or less every 30 minutes)

Chair Tips Tighten the backrest so that it does not give way with body weight Readjust the chair throughout the day to vary body position

Tighten the backrest so that it does not give way with body weight

Readjust the chair throughout the day to vary body position



Keyboard Tips Keep wrists and hands in line with forearm in a straight, neutral position. Avoid resting wrist on a surface edge or even a pad while keyboarding VERY WRONG!

Keep wrists and hands in line with forearm in a straight, neutral position.

Avoid resting wrist on a surface edge or even a pad while keyboarding



VERY WRONG!

Mouse Tips Mouse should be held loosely and fit naturally under the palm of the hand. Avoid holding the index finger elevated between clicks Tips for keyboards also apply to mouse (Slide 4)

Mouse should be held loosely and fit naturally under the palm of the hand.

Avoid holding the index finger elevated between clicks

Tips for keyboards also apply to mouse (Slide 4)



Monitor Tips Top of screen at or just below eye level (exception: bifocals and trifocal lens wearers). Monitor should be directly in front of user; screen distance about arms length away. Room lighting - avoid backlight, shadows or reflective glare.

Top of screen at or just below eye level (exception: bifocals and trifocal lens wearers).

Monitor should be directly in front of user; screen distance about arms length away.

Room lighting - avoid backlight, shadows or reflective glare.

Work Surface Tips Work within your normal range of motion Usual zone – for most frequently used items e.g. keyboard and mouse Occasional zone – for items used periodically e.g. phone, calculator Rare zone – for items that are seldom used or for display only

Work within your normal

range of motion

Usual zone – for most frequently used items e.g. keyboard and mouse

Occasional zone – for items used periodically e.g. phone, calculator

Rare zone – for items that are seldom used or for display only

Note About Short Cuts While using keyboard shortcuts are encouraged, it is important to note that awkward hand postures may result when performing shortcuts utilizing only one hand; engaging in repetitive awkward hand postures may pose an ergonomic risk over time. When performing frequent keyboard shortcuts, recommend utilizing two hands in order to keep the hands/wrists straight. Using the left hand to activate alt-tab, results in an awkward wrist posture for this user. This would be considered a risk if repetitively performed over time. Utilizing two hands enables the user to maintain neutral wrist postures

While using keyboard shortcuts are encouraged, it is important to note

that awkward hand postures may result when performing shortcuts

utilizing only one hand; engaging in repetitive awkward hand postures

may pose an ergonomic risk over time.

When performing frequent keyboard shortcuts, recommend utilizing

two hands in order to keep the hands/wrists straight.

Using the left hand to activate alt-tab, results in an awkward wrist posture for this user. This would be considered a risk if repetitively performed over time.

Utilizing two hands enables the user to maintain neutral wrist postures

Risks or precautions to remember when stretching Good posture is maintained throughout. There should be no stress on the joints only a stretch in the muscles. Repeated excessive stretching can cause micro-trauma to the tissues and nerves. Stretches should be comfortable throughout. Prolonged stretching can reduce the blood supply and oxygen to the tissues. Stretches should only be held for up to 30 seconds. A quick stretch causes the stretch reflex to kick in which inevitably tightens the muscle and can lead to injury. Stretches should be slow and sustained.

Good posture is maintained throughout. There should be no stress on the joints only a stretch in the muscles.

Repeated excessive stretching can cause micro-trauma to the tissues and nerves. Stretches should be comfortable throughout.

Prolonged stretching can reduce the blood supply and oxygen to the tissues. Stretches should only be held for up to 30 seconds.

A quick stretch causes the stretch reflex to kick in which inevitably tightens the muscle and can lead to injury. Stretches should be slow and sustained.

Personal Exercise Program To stretch the muscles at the back of the neck Bend your head forward until you feel a stretch behind your neck. Hold for approx. 5 secs. Repeat 3 times. To ensure full range movement of the neck. Bend your head backwards as far as is comfortable. Hold for approx 5 seconds. Repeat 3 times

Bend your head forward until you feel a stretch behind your neck. Hold for approx. 5 secs.

Repeat 3 times.

Bend your head backwards as far as is comfortable.

Hold for approx 5 seconds.

Repeat 3 times

Pull your chin in. At the end of the poke position; take hold of your chin with your hands. Push your chin carefully further backwards. Hold for a moment & feel the stretch in your neck. Repeat 3 times. To correct poking head posture and stretch the neck extensor muscles at the back of the neck. To stretch the upper trapezius muscle at the side of the neck and upper shoulder region Put one hand over your head onto the opposite ear. Tilt your head and let the hand on your ear bend away from the side to be stretched. Repeat 3 times to both sides

Pull your chin in.

At the end of the poke position; take hold of your chin with your hands.

Push your chin carefully further backwards.

Hold for a moment & feel the stretch in your neck.

Repeat 3 times.

Put one hand over your head onto the opposite ear.

Tilt your head and let the hand on your ear bend away from the side to be stretched.

Repeat 3 times to both sides

Personal Exercise Program Stand straight with one hand on your hip and the other straight up. Bend to the side with opposite arm reaching overhead. Keep your pelvis in mid position. Repeat 2 times to each side. Reach up to the ceiling and hold for 5 secs, then drop into forward bend (touch the toes position). No bouncing!!

Stand straight with one hand on your hip and the other straight up.

Bend to the side with opposite arm reaching overhead. Keep your pelvis in mid position.

Repeat 2 times to each side.

Reach up to the ceiling and hold for 5 secs, then drop into forward bend (touch the toes position). No bouncing!!

Link hands behind back, palms facing outward. Stretch up and away from body feeling the stretch across the front of the chest. Hold for 10 secs, repeat 2-3 times. Link hands in front of body, palms facing outward. Stretch away from body, feeling the stretch through the shoulders and across the back. Hold for 10 secs, repeat 2-3 times. These two stretches can be linked into one movement.

Link hands behind back, palms facing outward. Stretch up and away from body feeling the stretch across the front of the chest. Hold for 10 secs, repeat 2-3 times.

Link hands in front of body, palms facing outward. Stretch away from body, feeling the stretch through the shoulders and across the back. Hold for 10 secs, repeat 2-3 times.

These two stretches can be linked into one movement.

Sit or stand. Roll your shoulders in both directions Repeat 3 times For shoulder relaxation. To stretch the posterior shoulder muscles and triceps. Stand or sit. Stretch one arm over the opposite shoulder by pushing it at the elbow with your other arm. Hold the stretching approx 15 seconds. Relax. Repeat 3 times

Sit or stand.

Roll your shoulders in both directions

Repeat 3 times

Stand or sit.

Stretch one arm over the opposite shoulder by pushing it at the elbow with your other arm.

Hold the stretching approx 15 seconds. Relax.

Repeat 3 times

Personal Exercise Program Stand holding onto a support. Bend one knee and take hold of the ankle. Do not lock the knee of the leg that you are standing on. Draw your heels towards your buttock. Tilt your hips forward so that your knee points toward the floor. Feel the stretch in the front of your thigh. Hold 15 seconds Repeat 3 times Quadriceps Muscle Stretch

Stand holding onto a support. Bend one knee and take hold of the ankle.

Do not lock the knee of the leg that you are standing on.

Draw your heels towards your buttock.

Tilt your hips forward so that your knee points toward the floor.

Feel the stretch in the front of your thigh.

Hold 15 seconds

Repeat 3 times

Personal Exercise Program To stretch the forearm extensors Let your hand drop down. Gently assist the movement with your other hand. Hold for 15 seconds Prayer position Sit or stand. Forearms horizontally in front of you and your palms together. Push palms together for 5 secs. Repeat 3 times. To increase stretch, bend hands from side to side slowly, keeping palms pushed together.

Let your hand drop down.

Gently assist the movement with your other hand.

Hold for 15 seconds

Sit or stand.

Forearms horizontally in front of you and your palms together.

Push palms together for 5 secs.

Repeat 3 times.

To increase stretch, bend hands from side to side slowly, keeping palms pushed together.

Add a comment

Related presentations

Related pages

Ergo | LinkedIn

View 34146 Ergo posts, presentations, experts, and more. Get the professional knowledge you need on LinkedIn. LinkedIn Home What is LinkedIn? Join Today
Read more

Ultralingua Online Language Resources - Dictionary ...

Hier sollte eine Beschreibung angezeigt werden, diese Seite lässt dies jedoch nicht zu.
Read more

Google

Advertising Programmes Business Solutions +Google About Google Google.com © 2015 - Privacy - Terms ...
Read more

SEMrush.com -> Advanced Keywords and Competitors Research Tool

SEO and SEM professionals use SEMrush to find the best keywords and online marketing ideas
Read more

Google Fordító

Írjon be szöveget, adjon meg webhelycímet vagy fordítson le egy dokumentumot. Mégse. Google Fordító cégeknek: Fordítói Eszközök ...
Read more

xLyrix - Best place for karaoke and Lyrics

Use xLyriX to find your favorite song lyrics. All lyrics are property and copyright of their owners. All lyrics provided for educational purposes only.
Read more

Bal des Conscrits de Besse - EventsDiscovery.com - A ...

On vous propose de venir vous détendre avec nous le temps d'une soirée, que se soit pour faire une pause pendant vos révisions, de souffler après les ...
Read more

EDNA O’BRIEN’S MOTHER IRELAND REVISITED: CLAIRE KEEGAN ...

222 pages. edna o’brien’s mother ireland revisited: claire keegan’s “(m)other ireland” uploaded by
Read more

Barlow, Nora ed. 1945. Charles Darwin and the voyage of ...

RECORD: Barlow, Nora ed. 1945. Charles Darwin and the voyage of theBeagle. London: Pilot Press. REVISION HISTORY: Scanned by John van Wyhe 2004 and in ...
Read more