1. Employee Ergonomic Training

2. Ergonomic Training: 3 Steps 1.Walk though PowerPoint presentation 2.Microbreak 3.Ergonomic Assessment of your workstations

3. Overview of Ergonomics  Ergonomics is a science concerned with the ‘fit’ between people and their work: ensuring that the job gets done with the least strain on the person doing it.

4. Anatomy 101: Coles Notes Version  Your back: the Unsung Hero supports your arms and legs  It also needs to be well supported.

5. Anatomy 101: Coles Notes Version Muscles on the front and back support us:  Abdominal muscles and flexible back and leg muscles help maintain good posture.  Muscles across the chest, shoulder blades and neck support the arms & back.

6. Anatomy 101: Coles Notes Version  Slouching increases fatigue and makes all the structures work harder to support the back

7. Ergonomic Analysis Bottom Up: Chair 1. Knees at same level or slightly lower than the hips with feet on solid surface. 1 2. Back against the seat back. At least 3 finger widths between the back of the knee and chair. 2 3. Seat back lumbar adjustment adjusted so it feels good! HINT: try every setting before deciding what feels good! Learn how the seat back tilt works. 3 4. Arm rests: to set height let arms hang to side and position arm rests ~0.5” above that and to the side. 4

8. Ergonomic Analysis Bottom Up Keyboard & Mouse Placement Correct keyboard positioning:  Elbow by side  Wrists straight  Use keyboard tray  Don’t reach for the mouse 95% of people need a keyboard height of 25 – 28” tall most desks are 30” tall!

9. Ergonomic Analysis Bottom Up Keyboard & Mouse Placement Helpful Hints  What about wrist rests? –For RESTING only  What about other mice or split keyboards? –As needed by prescription  Minimize use of the rodent and learn keyboard short cuts!

10. Ergonomic Analysis Bottom Up Monitor Placement Monitor Basics:  Neutral Neck- aim eyes for top of monitor (except if the user has bifocals!)  Is the screen size big enough?  Monitor distance?

11. Avoid the obstacles: Keep your workspace organized  Don’t reach for unnecessary items!  Keep most frequently used things close (i.e. can be reached with elbow bent)

12. Stretching & Self Care Flexibility:  Flexibility is the amount of movement we can have in one direction  It is an important component in maintaining our ability to perform everyday activities  Neglect flexibility? Muscles and other tissues begin to shorten & limit movements and make us more prone to injury  Everyone differs in flexibility— flexibility changes slowly with consistent stretching and good posture habits.

13. Stretching & Self Care Stretching decreases:  Muscle Tension  Low Back Pain  Stress  Risk of Injury Stretching improves  Muscle Relaxation  Circulation  Pain Control  Posture

14. Stretching & Self Care Muscles that tend to be tight: Back of legs/hip Neck Front of chest/shoulders Muscles that tend to be overstretched and weak: Abdominal Upper back “Micro Breakdance” can help prevent loss of flexibility while working – try it several times an hour.

15. These simple steps help to relieve muscle tension in key body areas. Turn on your computer speakers for the full effect!

16. Stretching & Self Care

30. When to seek further help Signs & Symptoms of a larger problem:  Pain or discomfort during activity that goes away after the activity is done but happens frequently with that activity.  Pain or discomfort that lasts after work and doesn’t completely go away before the next work day and/or persists for several days.  Funny feelings in the arms/legs: numbness, falling asleep, tingling.  Loss of strength.  Reduced range of movement. If you have these problems talk to your family doctor or health care professional.

31. Thanks for your participation! Acknowledgment of presentation development: Ian Lewis, Occupational Therapist David Bojic, Kinesiologist Renee Donald, Kinesiologist Kristina Skrien, Occupational Therapist