Presentation is loading. Please wait.

Presentation is loading. Please wait.

Workplace : Habits of Harm (Office Pathokinesiology)

Similar presentations


Presentation on theme: "Workplace : Habits of Harm (Office Pathokinesiology)"— Presentation transcript:

1 Workplace : Habits of Harm (Office Pathokinesiology)
Jon Turnquist MOL, OTR/L, ATP Fall 2014

2 “The Sitting Disease” When sitting, the large postural muscles of the back and legs are shut off which reduces fat-burning enzymes by 50%. Sitting also decreases the HDL:LDL cholesterol ratio, increases the risk of contracting diabetes by 7% for every 2 hours of sitting per day, increases the risk of heart disease, increases the incidents of depression, increases the risk of acquiring metabolic syndrome by 26% for every hour spent sitting irrespective of the quantity of moderate exercise performed (as shown by Australian researchers) and decreases lifespan (as shown by Canadian researchers involving a twelve-year, 17,000 person study as well as by Australian researchers involving a six-year, 8,800 person study). In addition, prolonged sitting increases incidences of discomfort (including back pain, muscle tenderness and aches, stiff necks, and numbness in the legs, chronic disorders, arthritis, inflamed tendons, chronic joint degeneration, impaired circulation, varicose veins, hypertension, obesity, cancer, high blood triglycerides, high blood sugar, osteoporosis, and herniated discs (Graf et al and 1995, Grandjean 1987, Kelsey 1975).

3 Sitting is EVIL Sitting 6 or more hours a day total = > mortality

4 Even worse is how we sit! Myth of 90,90,90
Popular practice not based on research

5

6 Too much disk pressure…
Jelly donut

7 WomanCon: Exercises, stretches and shoe selection tips to keep you and your business going strong (8/2014) What NOT to do! What NOT to do!

8 THE Chair… Wall-E ???

9

10

11 90,90,90 or 100,100,100 Open up the hips and decrease the disk pressure

12 or Slouching without lumbar support
Decreasing back pain by putting yourself at risk for a DVT… or Slouching without lumbar support

13 Static or Dynamic Traditional Criterion - Seat height should be adjusted to support a knee angle of 90-degrees to prevent leg swelling. However studies are showing 75% of leg swelling may be due to low leg muscle activity rather than the chair. Use of a foot rest may restrict movement

14 No Chair, but get a good mat!
Sitting leads to % more stress on the back (disc pressure) than standing posture Standing desk available to try out at Jim’s Place

15

16 Neck and Shoulder Do these behaviors if you want!
Neck ache or Headache Cervical spondylosis (spon·dy·lo·sis ) Rotator Cuff injury

17 We carry our world on our shoulders
How many things can you remember lifting up? VS. How many things can you remember pushing down?

18 Loading up the neck Newton's 3rd Law: For every action there is an equal and opposite reaction.

19 Prevalence of Cervical Cpondylosis
In males, the prevalence was 13% in the third decade, increasing to nearly 100% by age 70 years. In females, the prevalence ranged from 5% in the fourth decade to 96% in women older than 70 years

20 A too strong upper trapezius muscle will upset how your scapula rotation and shoulder works

21 Mr. and Ms. Information This exercise was provided for shoulder and neck pain… 1. Shoulder Shrug Stand, holding a pair of two-pound dumbbells at your sides. Keeping your neck straight, slowly lift up your shoulders toward your ears and lower them again. Repeat. Read more:

22 Chair push ups (beware of chairs with wheels!)
You also can do one side at a time. Done correctly when you can feel the upper traps relax (soften)

23 Treat the cause not the symptom
Go with wired I can’t recommend a wireless Cell Phone Social Experiment

24 Head habits and Adaptive shortening
Treat problems not just symptoms

25 “For every inch of Forward Head Posture, it can increase the weight of the head on the spine by an additional 10 pounds.” Kapandji, Physiology of Joints, Vol. 3

26 THE Mouse…

27 Of Pisiform and mice One of the carpel bones and the easiest injured due to poor mouse fit

28 Mice pad height Changing the position of the forearm on the desk was found to affect contact pressure. The pisiform area contact pressure was highest when the wrist rested on the edge of the desk, and this was significantly higher than the other forearm positions

29 Change wrist angle By moving the Mouse placement OR…

30 Change the mouse This one can hurt your texting thumb

31 THE Keyboard… Negative angle best for reducing tendons inflammation that can lead to carpel tunnel problems But I rarely type… I talk with Dragon Naturally Speaking

32 THE Keyboard… Avoid this… Just plug in a keyboard to your laptop
Did I mention I just talk Free DNS IPad app

33 The Light(s) Light is measured in LUX or Foot-candles
What is the lux/FC at the workstation? Is there reflecting light? Is there a bright light source in their visual field? (light, window,…) Is lighting balanced (many sources or just 1 bright light One foot-candle is equal to one lumen per square foot or approximately lux

34 Recommended illuminance targets in footcandles
See any trends? LUX meter app for IPad

35 Office Additions

36 Office Ergonomics Organize your Workstation
Avoiding Discomfort and injury by limiting the twisting and reaching but keep moving safely Organize your Workstation Keyboard Mouse Phone Documents Light direction To improve your comfort while working at your computer, move the items you most frequently use to the neutral zone, pictured here in gray. This will reduce any tendency to over-reach. Items that should be in this zone include your keyboard and mouse. Other items you may want to move as close as possible to you, right outside of or in this neutral zone area include your: Telephone, Calculator, and the Documents you’re working currently with. 36 36

37 Office Ergonomics Twisting of your neck and/or back
Red Flags Twisting of your neck and/or back Here are some red flags to watch for. If you notice yourself constantly tilting your head back and forth to view your monitor due to the use of bifocals, reading glasses or improper lighting, and you are experiencing neck discomfort, lower your monitor. People typically read with their head in a downward, more neutral position so it only makes sense that moving your monitor down a bit would feel better. If you notice yourself twisting your neck or back, like the woman on the right, and are experiencing neck, shoulder or back discomfort, you should troubleshoot by moving your source documents within your immediate view. You may want to consider using a document holder as well. Straining neck to view monitor 37

38 Office Ergonomics Red Flags Poor lumbar support
Here are a couple of other red flags: If you notice that your shoulders are too high or low, as seen here in the picture on the left, OR, if you find yourself reaching across the desk for your keyboard, you could also be experiencing neck, shoulder, back or wrist discomfort. To correct this, consider using a keyboard tray. Your wrists outside of the neutral position could be a result of an inadequate keyboard. You may also want to adjust the height of your chair, either lower or higher. When adjusting the height of your chair, be sure to keep your feet on the floor. If they become elevated, use a footrest. If you tend to have slumped posture at your desk you may not have enough lumbar support. This could be the result on an inadequate chair or you may just need a lumbar pillow for more support. Reaching for keyboard and/or mouse 38

39 Office Ergonomics Avoiding Discomfort and Injury/Office Lighting
Inadequate lighting Improper lighting Improper monitor brightness Direct and reflected glare 20/20/20 Rule? Ctrl & scroll up to zoom in Lens prescription Adequate lighting is also an important element of good office ergonomics. If you tend to squint your eyes while working, you may be experiencing visual fatigue, due to (CLICK) improper monitor brightness or (CLICK) other direct or reflected glare, including sunshine. To help avoid this, do not face or have your back to windows, unshielded lamps or other direct sources of glare while working. (CLICK) Also, follow the 20/20/20 rule: after looking at the screen for 20 minutes, take 20 seconds to relax your eyes by focusing on something 20 feet away. (CLICK) Here’s something else you can try if you have a mouse with a scroll wheel: Hold down your ctrl key, scroll up to zoom in on your monitor display and down to zoom out. This feature works with the internet, Word, Excel, and many other programs and may help eliminate or reduce eye fatigue. (CLICK) In addition, you should have your eyes examined regularly. If you wear glasses or contacts and are experiencing discomfort, (CLICK) make sure your prescription is right for the work you do. (CLICK) Also, don’t forget to blink often as this reduces eye strain. 39

40 Current Ergonomics Monitor distance far away, still read clearly (LCD vs CRT) Keyboard placement push back; forearms on desk (don’t hold arms with shoulders) Mouse placement goal is next to keyboard Chair height keyboard height? then adjust Use of footrests static is NOT good 100/100/100 posture hips to 130; open angle, knees > 90 Keyboard height elbow height OR LOWER Keyboard angle plane of forearm; neg.angle Wrist position YES always flat (unless pisiform pain) no wrist deviation Monitor height eye level or LOWER; comfort (type of glasses you use) Use of wrist rests too hard or too thin = bad Rest breaks 30 sec. every 10 min. (micro breaks) Correct posture? Dynamic = correctness

41 Use your computer!!! Change FONT size, color shape
Use low vision screen Adjust mouse: speed, click, size

42 Use your computer!!! Using the Windows Task Scheduler to do hourly break prompts. XP: Windows 7:


Download ppt "Workplace : Habits of Harm (Office Pathokinesiology)"

Similar presentations


Ads by Google