Ergonomics Extravaganza

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Ergonomics Extravaganza

• Drs. Matthew and Michelle Mix

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Computer Usage

• 75 percent of Americans use the Internet and
  spend an average three hours a day online."
• Brad Stone, "Hi-Tech's New Day", Newsweek, April
  11, 2005, p. 62
• 80 percent of children between the ages of eight
  and 18 regularly use computers
• International Ergonomics Associations (IEA)
  Ergonomics for Children and Educational
  Environments Technical Committee

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Proper Computer Placement
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Taking Breaks

• Almost all ergonomics professionals agree that
  taking breaks during typing is essential for
  preventing and recovering from RSI. There are 3
  types of breaks a typist should take.

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• Eye breaks Looking at a computer screen causes
  your eyes to blink less often which exposes your
  eye surface to air for more time. This can cause
  changes in how your eyes normally function. Every
  15 minutes or so you should look at a distant
  object or scene more than 20 feet away for a 30
  seconds to 2 minutes, depending on your eye
  strain. Every 30 minutes you should also blink
  your eyes rapidly for 10 seconds. This refreshes
  the tear film and clears dust from the eye
  surface.

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• Micro-breaks Occupational studies reveal that
  typing occurs mostly in short bursts of activity,
  not as a continuous activity. Between these
  typing bursts you should do something to break
  the repetitive nature of the typing activity.
  Performing a brief stretch, standing up or moving
  around can all do this. A micro-break is not a
  break from your usual activities but rather a
  break from the repetitive nature of your
  activities. Micro-breaks are vital for RSI
  prevention.

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• Rest-breaks Every 60 - 90 minutes a brief rest
  break should be taken. These breaks usually span
  between 2 to 5 minutes or even longer depending
  on the strain. During these breaks it is
  recommended that you stand up and move around.
  Get a glass of water for example. It is also
  important to do some small exercise to relieve
  muscle fatigue.  Rest breaks give other muscles a
  chance to work, which helps relieve fatigue and
  increase stamina. If you already experience RSI
  pain, then timing these breaks is extremely
  important. See how long you can type without
  experiencing pain, tingling or numbness then
  subtract 10 minutes from that. This period should
  be the amount of time you type before taking a
  break.

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Arm Across Chest

• This will stretch out your shoulders, upper arms
  and upper back and improve your posture whilst
  you work on your computer.
• Place your right arm across your chest, and your
  left hand just above your elbow.
• Pull your arm across chest and hold for 10
  seconds.
• Relax, then repeat on other arm.

www.rsiwarrior.com/ergonomics.html
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Backwards Lean

• Stand with your feet shoulder width apart and
  hands on lower back.
• Looking straight ahead, slowly lean back, keeping
  legs straight.

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Neck Tilt

• This exercise will stretch the upper shoulder and
  neck muscles. This will allow easier head
  movements and improve blood circulation. 
• Sitting straight in your chair, tilt head towards
  one shoulder as far as you can without straining.

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Calf Stretch

• Prolonged sitting can lead to poor blood
  circulation in the lower limbs. This exercise
  will help move stale blood out of the lower limbs
  and will help to keep the calf muscles flexible. 
• Raise a leg so that it is straight.
• Point your toes towards you.
• Hold for few seconds.
• Point away, hold for few seconds.
•  Repeat

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Keep a neutral wrist at the keyboard
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Mouse Movement

• When using a mouse the following techniques
  significantly lessen the strainWhen clicking,
  moving the cursor around the screen in circles a
  few times after the click provides a tiny
  exercise. This helps relieve strain from the
  click itself.
• Avoid resting your wrist and forearms when moving
  the mouse.
• Move the mouse from your shoulder.
• Avoid gripping the mouse tightly, instead hold
  the mouse gently with all your fingers.
• Avoid lifting your smallest finger when using the
  mouse.
• Click the mouse buttons gently and patiently.

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Driving
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Lifting/Carrying

• Keep your chin up while lifting and setting
  objects down. This helps to engage your legs and
  spares your back! Also, never keep your knees
  locked straight while forward bending - this
  places too much stress on the low back and can
  cause "locking" of the sacroiliac joints (this
  hurts!). Therefore, always try to partially bend
  at least one knee while bending - you'll notice
  the difference.
• Carry objects as close to your chest as possible
  to decrease the forces placed upon the spine.
• Don't twist while carrying.  The lower back
  (lumbar spine) is not designed for twisting. 
  Pivot, if you must turn.
• If given the choice, it's better to push a heavy
  load than to pull it.  Simple physics dictate
  this, so why mess with Mother Nature?

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Using Tools
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Garden Tools

• The right tool starts with the gripa pliable,
  non-slip grip is best.
• A pliable, soft grip will protect your joints
  and help keep your hand from cramping.
• A non-slip handle means you don't have to waste
  energy hanging onto the tool.
• Note the bicycle grips added to some of the tool
  handles.
• Next, look for a tool with the right size grip.
  To find the right fit, make a circle with your
  index finger and thumb. That's how big the grip
  of your tool should be. When buying a new tool,
  look for tools with a depression or ridge on the
  handle. This will keep your hand lined up with
  the tool in a neutral position - with the thumb
  up and the wrist straight. This will keep you
  from straining your hand, arm and shoulder and
  encourage you to use the tool in a smooth,
  gliding motion.
• Tools with longer handles will make it easier to
  garden by saving you from bending over or
  overextending your reach in the garden. A long
  handle will also give you some leverage and help
  you in using the tool.
• Check the weight of any tool you're going to buy
  and any tool you already use. The tool should be
  heavy enough to be durable but not so heavy it is
  fatiguing to use. A lightweight tool means more
  energy to garden.

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Kneeling

• Use knee pads/kneeling pad

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Ergonomic    Sleeping Positions

• Never sleep on your stomach. Sleeping on the
  stomach increases the normal curves in the neck
  and the low back resulting in additional nerve
  compression and stress to the guiding joints or
  facets of the vertebrae.
• Sleep on your side with the knees slightly bent
  and one pillow between the knees.
• Side sleeping Pull your pillow down into the
  shoulder to support the neck.
• For sleep on your back, place two pillows under
  the knees to reduce stress to the low back, neck
  and mid back.
• Back sleeping - In order to support the neck, the
  pillow must accept the weight of the back of the
  head.

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Standing

• Rubber mat If you stand behind a counter or at
  a cash register can cushion the feet reducing
  stress on the legs and spine.
• One foot up When standing it's best to spread
  the feet at shoulder width and put equal weight
  on each foot. However, with extended standing if
  there is a cabinet bottom or ledge behind the
  counter where you stand, you can temporarily put
  one foot up on the ledge, switching feet from
  time to time and also standing on both feet
  evenly, to reduce stress to the low back.
• Rise on toes With your feet at shoulder width
  and your weight placed evenly on each foot,
  slowly rise on your toes lifting your heels from
  the floor. This will contract the muscles of the
  leg which will not only exercise the muscles but
  will facilitate the return of the blood to your
  heart.
• Flat footed squat- If struck by a back pain or
  spasm in the low back with extended standing, put
  your feet at shoulder width, bend your knees,
  squat down to the floor rocking back on your
  heels and find the center of gravity. You should
  experience relief.

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Phone vs. Headset

• Headsets allow for a neutral spine position

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Backpack Safety

• Too big or Too heavy
• Less than 15 body weight
• Both straps
• Lumbar support
• Dont lean forward
• Backpack Safety Class
• July 23rd

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Video Gaming

• If you see the kids using portable games,
  their necks are forward flexed, theyre not
  holding the game with their arms next to their
  body, they have awkward postures. Theres
  repetition and duration,
• Karen Jacobson Ed.D., CPE, OTR/L, FAOTA,
  Clinical Professor of Occupational Therapy at
  Boston University
• orthopedic and rehabilitation specialists are
  reporting record numbers of children with hand
  and upper-extremity injuries, mostly the results
  of playing video games.
• Inland Southern California Press-Enterprise

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Thats why we check children.
Lets give our children every opportunity for a
healthier life.