Presentation on theme: "Workplace : Habits of Harm (Office Pathokinesiology) Jon Turnquist MOL, OTR/L, ATP Fall 2014."— Presentation transcript:
Workplace : Habits of Harm (Office Pathokinesiology) Jon Turnquist MOL, OTR/L, ATP Fall 2014
“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).
Sitting is EVIL Sitting 6 or more hours a day total = > mortality
Even worse is how we sit! Myth of 90,90,90 Popular practice not based on research
Too much disk pressure… Jelly donut
WomanCon: Exercises, stretches and shoe selection tips to keep you and your business going strong (8/2014) What NOT to do!
THE Chair… Wall-E ???
90,90,90 or 100,100,100 Open up the hips and decrease the disk pressure
or Slouching without lumbar support Decreasing back pain by putting yourself at risk for a DVT…
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
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
Neck and Shoulder Do these behaviors if you want! Neck ache or Headache Cervical spondylosis (spon·dy·lo·sis ) Rotator Cuff injury
We carry our world on our shoulders How many things can you remember lifting up? VS. How many things can you remember pushing down?
Loading up the neck Newton's 3 rd Law: For every action there is an equal and opposite reaction.
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 Prevalence of Cervical Cpondylosis
A too strong upper trapezius muscle will upset how your scapula rotation and shoulder works
Mr. and Ms. Information 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: er-Related-Neck-and-Shoulder-Pain- Solutions/2#ixzz2bOGvlwNL This exercise was provided for shoulder and neck pain…
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)
Treat the cause not the symptom I can’t recommend a wireless Cell Phone Social Experiment Go with wired
Head habits and Adaptive shortening Treat problems not just symptoms
“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
Of Pisiform and mice One of the carpel bones and the easiest injured due to poor mouse fit
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
Change wrist angle By moving the Mouse placement OR…
Change the mouse This one can hurt your texting thumb
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
THE Keyboard… Avoid this… Just plug in a keyboard to your laptop Did I mention I just talk Free DNS IPad app
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
Recommended illuminance targets in footcandles See any trends? LUX meter app for IPad
Organize your Workstation Keyboard Mouse Phone Documents Light direction Office Ergonomics Avoiding Discomfort and injury by limiting the twisting and reaching but keep moving safely
Straining neck to view monitor Twisting of your neck and/or back Office Ergonomics Red Flags
Reaching for keyboard and/or mouse Poor lumbar support Office Ergonomics Red Flags
Inadequate lighting Improper lighting Improper monitor brightness Direct and reflected glare 20/20/20 Rule? Ctrl & scroll up to zoom in Lens prescription Office Ergonomics Avoiding Discomfort and Injury/Office Lighting
Current Ergonomics Monitor distancefar away, still read clearly (LCD vs CRT) Keyboard placementpush back; forearms on desk (don’t hold arms with shoulders) Mouse placementgoal is next to keyboard Chair heightkeyboard height? then adjust Use of footrestsstatic is NOT good 100/100/100 posturehips to 130; open angle, knees > 90 Keyboard heightelbow height OR LOWER Keyboard angleplane of forearm; neg.angle Wrist positionYES always flat (unless pisiform pain) no wrist deviation Monitor heighteye level or LOWER; comfort(type of glasses you use) Use of wrist reststoo hard or too thin = bad Rest breaks30 sec. every 10 min.(micro breaks) Correct posture?Dynamic = correctness
Use your computer!!! Change FONT size, color shape Use low vision screen Adjust mouse: speed, click, size
Use your computer!!! Using the Windows Task Scheduler to do hourly break prompts. XP: Windows 7: