1. Keolis Transit Ergonomics Manual

2. Keolis Commitment------------------------- 4
CONTENTS
Keolis Commitment
Introduction
Areas prone to risk
Wrist and Hand
Neck
Shoulders and Upper arm
Lower back
Upper back
Leg and feet

3. Stretches and Exercises----------------- 21
Hands and Wrists
Shoulders and Arms
Back and Neck
Conclusion

4. Keolis Transit IS COMMITTED TO YOUR HEALTH AND SAFETY
You can help us keep our commitment to providing you with a safe and healthy work environment. Please review the helpful information provided in this manual and begin adopting these safe practices in your daily routine.
You’ll be glad you did!

5. INTRODUCTION
In today’s society, computer technology and the rapid development of the electronic information age has become the norm in the work place. With this rapid advancement in computer technology, people are becoming more aware of the physical ailments that may develop while working with computers over time. We all have the desire to be safe but the knowledge to do so must be learned. Over the years, Ergonomics have become a useful tool in preventing workplace illness and accidents which usually result from continuous repetition of the same motions exacerbated by awkward postures.
This manual provides an overview of the basic guidelines needed to ensure a safe and comfortable computer workstation. An ergonomically correct work area coupled with the appropriate work habits, can conceivably eliminate the risk of acquiring repetitive motion disorders associated with keyboard work.

6. AREAS PRONE TO RISK HAND AND WRIST NECK SHOULDERS LOWER BACK
UPPER BACK
FEET AND LEG

7. Wrists and Hand
Do not hit the keyboard hard. Touch the keys with just enough force to press the keys down. Planting your wrists while you type may cause your wrist to be bend, which further leads to injury. While typing, move your arms to the keys instead of stretching and angling your wrists forward or side to side.
Keep your wrists in a comfortable position. Straight wrists minimizes stress of the tendons in your wrists. Do not let your hands hover over the keys while you are not typing. Let them rest for a while.

8. Take frequent small breaks
Take frequent small breaks. Pain may occur if you have been typing too long without a break. Every hour or so make sure to take a break which can be as short as seconds. During this break period you may do the stretching exercises at the back of this manual to minimize stiffness in your wrists.
Place your mouse close to your keyboard for easy reach.    Position the mouse on the same surface as the keyboard to minimize reach. Minimal reaching is easy on your shoulder muscles.

9. Do not pause your fingers above the mouse
Do not pause your fingers above the mouse. Holding your fingers over the button even when you are not using it will causes unnecessary stress on your fingers or may compress blood vessels and nerves. Do not raise your fingers until you are ready to type or use the mouse.
Use a light grip. If you hold your mouse with a tight grip you may cause injury to your hand. Arch your fingers and float hands across the keys while typing. Do not rest your hands and wrists on a wrist support while you type. Try to use keyboard commands or short cuts to reduce mouse use.

10. Keep your elbows at a slightly open angle of 90° or greater
Keep your elbows at a slightly open angle of 90° or greater. If your elbows are bent less than 90° you can cause sore wrists and arms. Adjust your chair height to achieve the keying position that suits you best.
Keep your shoulders relaxed. You should not have to raise your shoulders to get your hands to reach the keyboard. Try raising your chair instead. Rest your arms on a large smooth surface. The chairs armrest is a good source for arm support. Remember to avoid prolonged pressure on your elbow and your wrists, this may cause nerve damage.

11. NECK
Do not cradle the telephone between your ear and your shoulder. This position can lead to neck and shoulder pain. Make sure that your head is straight and your shoulders are relaxed while using the phone. You may also want to consider a hands-free headset.
Your monitor should be at the right height. Position the monitor directly in front of you rather than to the side. This will encourage a neutral head and neck position. Keep your documents close by.

12. Do not cradle your phone
Do not cradle your phone. Cradling the telephone can cause shoulder and neck discomfort. Cradling the telephone between your ear and shoulder while talking and typing will cause severe neck pain.
Use a headset if you use the phone frequently. You will be able to have hands-free phone conversations that will minimize the risk of discomfort or injury. If you do use a headset with a single earpiece, alternate ears to minimize any discomfort.

13. Do not lean forward to see the screen
Do not lean forward to see the screen. People who wear glasses tend to lean forward to see properly this can later cause neck and back pain.
Always position your monitor correctly. Improperly positioned monitors may cause neck pain, shoulder pain, or even eye strain.
The following guidelines can help determine the ideal ergonomic position for your monitor.

14. Sit arms length away. Position the monitor18"-28" from the eyes which is approximately an arms length. Sitting too close or too far from your screen can cause eyestrain. If your monitor is 20" or larger, sit a little further back.
Position the center of your screen level with your eyes. Your eye level should be about 6" below the top of the monitor. Position the monitor at a right angle to the window to minimize glare and reflection. Tilt the monitor so that light sources do not reflect onto the screen. Consider the use of an anti-glare filter to minimize glare and reflection.

15. Exception: If you wear bifocals, position your monitor a few inches lower to see comfortably through your lower lenses. Talk to your eye care specialist to get single vision lenses for work.
Exception: If you use a large monitor 20" or larger, position your monitor so that the top of the viewing area is about 3" above eye level.

16. SHOULDERS AND UPPER ARMS
Keep frequently used items within reach. Position frequently used items such as keyboard and phone within your near reach zone to minimize your arm extension and shoulder strain.   Position yourself close enough to the keyboard and mouse so that your elbows are by your side and arm extension minimized.
Your arms should be at a right angle and the region from your elbow to your wrist should be parallel to the floor.

17. LOWER BACK
Your chair should be adjusted according to your height. Make sure your chair is properly adjusted and your feet are supported. Your feet should always have a solid contact. If your feet does not reach the floor or a footrest you will put strain on your lower back.
Position your backrest so your lower back is supported. If you are using a non-adjustable chair, use a lumbar cushion in the lower back area. The lumbar support should fit comfortably into the curve of your lower back. Your back should not be rounded, try to maintain the natural inward curve of your spine. Use the chair back for support. There should not be any pressure in your buttock area.

18. Try not to work too long without a break .
Even getting up for a drink of water will give your body the stretch it needs to be comfortable. Consider the stretches in the Stretches and exercise section of this manual to help relax your muscles and improve circulation.

19. UPPER BACK
Position your keyboard or mouse in your near reach zone. Reaching for these items can cause you to lean forward or slump over. Make sure that you can easily reach your keyboard or mouse when sitting in an upright or slightly reclined position. Use a keyboard tray with enough room for your mouse.
Position your phone in your near reach zone. Just like an incorrectly positioned keyboard or mouse, reaching for your phone can cause injury to your arm and shoulder and upper back areas. Make sure that you can easily reach your phone when sitting in an upright or slightly reclined position.

20. FEET AND LEGS
Your chair should be at the correct height. If your chair is so high that your feet are dangling, you may experience foot or knee pain. Your feet should have solid contact from heel to toe with either the floor or a foot rest. Your chair should not be too low either, this will cause your knees to be bend which may lead to knee and leg pain.
Do not place you CPU or boxes under your desk where it forces your feet into an uncomfortable position. Place your CPU under the desk where your legs will not be bothered. Always leave enough room for your feet and ankles to move freely.

21. Stretches and Exercises

22. Hands and Wrists Interlock your hands in front of you.
Outstretch your hands together, until you feel a mild stretch.
Hold 5-8 second.

23. Hand and Wrist Clench both fists and hold for 5 seconds.
Spread your fingers as far as you can and hold for 5 seconds.
Relax and repeat several times.

24. Wrists
Hold your hands in front of you and bend your fingers at the knuckles.
Gently rotate your wrists so that the fingertips form circles in the air.
Repeat several times.

25. Shoulders and Arms Interlock your fingers behind your head.
Slowly open your elbows outward while forcing your shoulder blades together until a stretch is felt.
Hold 10 seconds.

26. Arms Stretch your left arm around your neck. Hold for 15 seconds.
Repeat with right arm.

27. Shoulders Tilt your head to your left shoulder and stretch your neck.
Hold seconds.
Repeat with the right shoulder.

28. Shoulders Relax your arms at your side then raise your shoulders.
Rotate them up and down in a circular motion.
Repeat several times.

29. Back and Neck Lean forward to stretch your neck.
Keep your head down and your neck relaxed.
Hold seconds.

30. Neck Turn your head slowly to the left for 5 seconds
Turn your head slowly to the right for 5 seconds.
Repeat several times.

31. Back Gently turn your torso at the waist.
Stretch your elbow above your shoulder until you feel the stretch.
Hold seconds
Repeat other side.

32. CONCLUSION
This manual was devised and developed by the Keolis Staff. In order to minimize and/or prevent health hazards associated with constant computer use, please incorporate the information provided in this manual in your daily routine at home and at work.

33. If after reviewing these materials, and you have any further questions or concerns,
feel free to contact one of your ergonomic coordinators here at Keolis;
Cecil Fielder; Safety, Training, & Security Director
Leyanne Lacaran; Subrogation and Claims Supervisor

34. Receipt of Employee Ergonomics Manual
I have received my copy of the Keolis Transit America Ergonomics Manual. I have read, understand and will comply with the information it contains.
Since the information in this manual is necessarily subject to change as situations warrant, it is understood that changes in this manual may supersede, revise, or eliminate one or more of the sections in this manual. These changes will be communicated to me by my supervisor or through official notices. I accept responsibility for keeping informed of these changes.
Name [Please Print] ________________________________________________
Signature __________________________________________ Date __________
Instructor __________________________________________ Date __________
Training Time _____________________