You Can't Fit the Job to Everyone!
Unfortunately, there is a common belief that designing for the full range of the working population is infeasible because it requires expensive engineering design. There are three approaches that can be used to help use design for the full range of the working population:
1.
Design for adjustability
2.
Do not design for the average
3.
Design for extremes
Design for Adjustability
Many engineers question the feasibility of adjustable workstations. The common belief is that workstations need to accommodate 12" of vertical adjustability (e.g. head height difference of a 5' 1" female and 6' 3" male). When you consider that people work with their hands and not with the top of their heads, you realize 12" of adjustability is not necessary. Designing for 4" to 6" of adjustability, the difference in hand working height (elbows bent 90°) of the 95th percentile North American male and the 5th percentile North American female, will accommodate 95 percent of the working population.
Do Not Design for the Average
Who is considered the average person? There isn't one! If you were to offer to buy safety shoes for a classroom of adults, the first question you would ask is, "What is the size of your shoes?" As you record the sizes, you would notice the sample of data would resemble a normal distribution curve. If we purchase only one shoe size (the foot size in the middle of the curve) less than 68% of the people would have comfortable fitting shoes. Those with bigger shoe sizes would not fit into the shoes, and those with smaller shoes would have to stuff them with newspaper. When you design for the average, you limit the majority of the population.
Design for Extremes
The goal of designing for the extremes is to accommodate as much of the population as possible. Size apertures for hand and tool access, tool and part storage locations, clearance and access are all instances in which designing for extremes is the preferred application of ergonomics. Consider the following examples:
•
Hand access – design for the largest male’s hand to accommodate smaller hand sizes
•
Tool and part storage location – design for the smallest female’s horizontal reach to accommodate all reach capabilities
•
Doorway clearance – design for the largest male to accommodate all populations
Ambio Black
Thursday, November 18, 2010
Wednesday, November 17, 2010
New safety culture diagnostic tool
from SafetyAtWorkBlog by jonesk99@gmail.com (Kevin Jones)
Scandinavia has been the region of choice for many OHS and industrial relations reforms but now something has come from the other side of the world, New Zealand, which should excite OHS professionals.
The Department of Labour (DoL) has released a “self-help diagnostic tool” to identify safety culture. The DoL Workplace Services Group Manager, Maarten Quivooy, says
“One of the best ways to improve a safety culture is to start measuring it. This tool gives businesses the guidance they need to understand what’s working well and where there is room for improvement…
“It can be used by any industry or business that is motivated to improve its health and safety performance. Ultimately it will help a business make a start diagnosing its culture and, most importantly, planning for change. Building a better safety culture builds a better business.”
The basis of the tool is a short survey which includes 24 simple questions that will generate important discussions individually but could provide a fairly decent indication of a company’s safety culture if the workplace honestly completes it. One early indication of a safety culture is likely to come from the willingness of workers to even participate in the survey.
But this program is not just a “fill and fling” process. DoL provides a very good introduction to coaching which could be a marvellous primer to OHS professionals who have come from an engineering background and are more comfortable with interlocks and cogs than human interaction, but also to those confused paymasters in smaller companies who have had safety “dumped” on them.
Any work on safety culture must be undertaken when a workplace is ready for it. Introducing a safety culture survey while workers continue to be injured or the company has a blasé attitude to OHS may anger the workforce by the survey being perceived as not addressing the more important issues of machine guarding or manual handling. (This has often also been the downfall of many Behaviour-Based Safety attempts)
The DoL User Guide includes a section on getting ready for the survey which clearly states the conditions needed for a receptive workforce:
“Improving safety culture is not an overnight process, nor a silver bullet to all your health and safety problems. It requires sustained commitment and action across a number of parts of your workplace.
How ready your workplace is relates to:
* the state of your health and safety systems
* the condition of your tools, plant and protective equipment
* how open the business is to making changes
* a workplace’s capacity to resource actions (i.e. time, people and money)
If these fundamentals need improvement, you are best to focus on these before tackling safety culture. That doesn’t mean your health and safety approach needs to be perfect before you can focus on your safety culture, but it is worth thinking about where the most pressing areas of improvement are from the outset.”
The NZ DoL should be applauded for helping companies who already know there is “something wrong” with their culture but do not know how to begin. This survey and guide is a terrific start.
Scandinavia has been the region of choice for many OHS and industrial relations reforms but now something has come from the other side of the world, New Zealand, which should excite OHS professionals.
The Department of Labour (DoL) has released a “self-help diagnostic tool” to identify safety culture. The DoL Workplace Services Group Manager, Maarten Quivooy, says
“One of the best ways to improve a safety culture is to start measuring it. This tool gives businesses the guidance they need to understand what’s working well and where there is room for improvement…
“It can be used by any industry or business that is motivated to improve its health and safety performance. Ultimately it will help a business make a start diagnosing its culture and, most importantly, planning for change. Building a better safety culture builds a better business.”
The basis of the tool is a short survey which includes 24 simple questions that will generate important discussions individually but could provide a fairly decent indication of a company’s safety culture if the workplace honestly completes it. One early indication of a safety culture is likely to come from the willingness of workers to even participate in the survey.
But this program is not just a “fill and fling” process. DoL provides a very good introduction to coaching which could be a marvellous primer to OHS professionals who have come from an engineering background and are more comfortable with interlocks and cogs than human interaction, but also to those confused paymasters in smaller companies who have had safety “dumped” on them.
Any work on safety culture must be undertaken when a workplace is ready for it. Introducing a safety culture survey while workers continue to be injured or the company has a blasé attitude to OHS may anger the workforce by the survey being perceived as not addressing the more important issues of machine guarding or manual handling. (This has often also been the downfall of many Behaviour-Based Safety attempts)
The DoL User Guide includes a section on getting ready for the survey which clearly states the conditions needed for a receptive workforce:
“Improving safety culture is not an overnight process, nor a silver bullet to all your health and safety problems. It requires sustained commitment and action across a number of parts of your workplace.
How ready your workplace is relates to:
* the state of your health and safety systems
* the condition of your tools, plant and protective equipment
* how open the business is to making changes
* a workplace’s capacity to resource actions (i.e. time, people and money)
If these fundamentals need improvement, you are best to focus on these before tackling safety culture. That doesn’t mean your health and safety approach needs to be perfect before you can focus on your safety culture, but it is worth thinking about where the most pressing areas of improvement are from the outset.”
The NZ DoL should be applauded for helping companies who already know there is “something wrong” with their culture but do not know how to begin. This survey and guide is a terrific start.
Tuesday, November 16, 2010
Shoulder and Neck Pain
Ergonomic Resources
Ergonomic Tips to Help You Work Better
Tips to Relieve Neck & Shoulder Pain
Shoulder & Neck Aches at Work
Shoulder and neck pain is a common problem for office workers, especially those who sit in front of a computer most of the day. Muscle tension and general aches and pains are not only painful but also a frustrating cause of loss of productivity, whether we miss work or just aren’t as efficient. Try these tips to find pain relief and to prevent future pain.
* Sit (or stand) up straight: The most common cause of pain in the work place is poor posture from slouching, raising our shoulders, or simply contorting our bodies into strange positions without being aware of the strain we are placing on our muscles. In contrast, good posture prevents and relieves pain in your shoulders, neck, and back. Start by adjusting your chair to fit your own body. Your feet should rest firmly on the floor and the armrests should by low enough to allow free arm movement from the elbow. Lower the back rest to fit the curve of your back, and make sure that your lower back is properly supported. Additional lumbar support can be added easily if you need more support. Additionally, many workers are starting to see the advantages of an adjustable height ergonomic desk that they can adjust to meet their needs.
* Take a Break to Stretch: Create a new habit of taking a short break at least once an hour. It doesn’t have to be long, just a minute or two to walk around. It’s important to stretch your shoulders, neck, and back regularly throughout your day.
* Move Your Keyboard: Your arms and shoulders should be completely relaxed while you are typing or using your mouse. If you keyboard is too high, or too low, you tend to tighten those muscles, creating tension and soreness. For pain-free typing, use an adjustable keyboard tray to place your keyboard about two inches above your lap, slightly below your relaxed elbow height. You may also find significant improvement in muscle tension by using an ergonomically designed mini keyboard or a split keyboard.
* Adjust Your Computer Screen: Your monitor should be centered directly in front of you, about 15 to 25 inches away, and sit at eye-level. Looking down or up, turning to the side or leaning forward to look at your screen will strain your neck muscles. Monitor shelves are easy to install and quickly provide additional height.
Neck and shoulder pain can lower your productivity and create additional stress in the work place. These tips can bring relief to your current discomfort, and restore good posture to prevent additional pain. Taking frequent breaks and adjusting your work station can bring quick relief, and maintaining healthy posture can protect you from further damage.
Ergonomic Tips to Help You Work Better
Tips to Relieve Neck & Shoulder Pain
Shoulder & Neck Aches at Work
Shoulder and neck pain is a common problem for office workers, especially those who sit in front of a computer most of the day. Muscle tension and general aches and pains are not only painful but also a frustrating cause of loss of productivity, whether we miss work or just aren’t as efficient. Try these tips to find pain relief and to prevent future pain.
* Sit (or stand) up straight: The most common cause of pain in the work place is poor posture from slouching, raising our shoulders, or simply contorting our bodies into strange positions without being aware of the strain we are placing on our muscles. In contrast, good posture prevents and relieves pain in your shoulders, neck, and back. Start by adjusting your chair to fit your own body. Your feet should rest firmly on the floor and the armrests should by low enough to allow free arm movement from the elbow. Lower the back rest to fit the curve of your back, and make sure that your lower back is properly supported. Additional lumbar support can be added easily if you need more support. Additionally, many workers are starting to see the advantages of an adjustable height ergonomic desk that they can adjust to meet their needs.
* Take a Break to Stretch: Create a new habit of taking a short break at least once an hour. It doesn’t have to be long, just a minute or two to walk around. It’s important to stretch your shoulders, neck, and back regularly throughout your day.
* Move Your Keyboard: Your arms and shoulders should be completely relaxed while you are typing or using your mouse. If you keyboard is too high, or too low, you tend to tighten those muscles, creating tension and soreness. For pain-free typing, use an adjustable keyboard tray to place your keyboard about two inches above your lap, slightly below your relaxed elbow height. You may also find significant improvement in muscle tension by using an ergonomically designed mini keyboard or a split keyboard.
* Adjust Your Computer Screen: Your monitor should be centered directly in front of you, about 15 to 25 inches away, and sit at eye-level. Looking down or up, turning to the side or leaning forward to look at your screen will strain your neck muscles. Monitor shelves are easy to install and quickly provide additional height.
Neck and shoulder pain can lower your productivity and create additional stress in the work place. These tips can bring relief to your current discomfort, and restore good posture to prevent additional pain. Taking frequent breaks and adjusting your work station can bring quick relief, and maintaining healthy posture can protect you from further damage.
Thursday, November 11, 2010
History of the Office Chair-Who knew?
One the earliest known innovators to have created the modern office chair was naturalist Charles Darwin, who put wheels on the chair in his study so he could get to his specimens more quickly.
With the advent of rail transport in the mid-19th century, businesses began to expand beyond the traditional model of a family business with little emphasis on administration. Additional administrative staff was required to keep up with orders, bookkeeping, and correspondence as businesses expanded their service areas. While office work was expanding, an awareness of office environments, technology, and equipment became part of the cultural focus on increasing productivity. This awareness gave rise to chairs designed specifically for these new administrative employees: office chairs. This caught the attention of Otto von Bismarck, who is credited with popularizing the office chair by distributing them throughout parliament during his time in office.
The office chair was strategically designed to increase the productivity of clerical employees by making it possible for them to remain sitting at their desks for long periods of time. A swiveling chair with casters allowed employees to remain sitting and yet reach a number of locations within their work area, eliminating the time and energy expended in standing. The wooden saddle seat was designed to fit and support the body of a sitting employee, and the slatted back and armrests provided additional support to increase the employee’s comfort. Like modern chairs, many of these models were somewhat adjustable to provide the maximum comfort and thus the maximum working time.
In the 1970s, ergonomics became an important design consideration. Today, office chairs often have adjustable seats, armrests, backs, back supports, and heights to prevent repetitive stress injury and back pain associated with sitting for long periods. Ergonomic chairs fit an individual's needs and provide support where the individual needs it. New concepts of office chairs include a seat oscillating forwards and sideways and an oscillating seat back to allow the body to move as much as possible during sitting.
With the advent of rail transport in the mid-19th century, businesses began to expand beyond the traditional model of a family business with little emphasis on administration. Additional administrative staff was required to keep up with orders, bookkeeping, and correspondence as businesses expanded their service areas. While office work was expanding, an awareness of office environments, technology, and equipment became part of the cultural focus on increasing productivity. This awareness gave rise to chairs designed specifically for these new administrative employees: office chairs. This caught the attention of Otto von Bismarck, who is credited with popularizing the office chair by distributing them throughout parliament during his time in office.
The office chair was strategically designed to increase the productivity of clerical employees by making it possible for them to remain sitting at their desks for long periods of time. A swiveling chair with casters allowed employees to remain sitting and yet reach a number of locations within their work area, eliminating the time and energy expended in standing. The wooden saddle seat was designed to fit and support the body of a sitting employee, and the slatted back and armrests provided additional support to increase the employee’s comfort. Like modern chairs, many of these models were somewhat adjustable to provide the maximum comfort and thus the maximum working time.
In the 1970s, ergonomics became an important design consideration. Today, office chairs often have adjustable seats, armrests, backs, back supports, and heights to prevent repetitive stress injury and back pain associated with sitting for long periods. Ergonomic chairs fit an individual's needs and provide support where the individual needs it. New concepts of office chairs include a seat oscillating forwards and sideways and an oscillating seat back to allow the body to move as much as possible during sitting.
Tuesday, October 26, 2010
Computer Vision Syndrome (CVS) Causes, Symptoms, and Prevention Tuesday, September 07, 2010 By Anne Kramer
We all know that working in front of a computer for extended periods of time without taking a break can be hazardous to your health. Most commonly, uninterrupted computer work is associated with neck strain, carpal tunnel, and back problems. Anyone who has worked 8 hours in front of a screen can tell you these aren’t the only maladies that can come from office work; no, they’re likely to tell you about the discomfort in their eyes as well.
While there are a few medical problems that can arise from focusing on a computer screen for too long, the one which encapsulates most of their symptoms, and incidentally the one which arises the most often is Computer Vision Syndrome (CVS). Simply put, CVS is the condition that results from focusing one’s eyes on a computer screen for protracted, uninterrupted periods of time.
Allowing CVS to go untreated can result in permanent damage to the eyes. This is why we at AskErgoWorks.com wanted to publish an article that would help familiarize our readers with the causes, symptoms, and prevention of Computer Vision Syndrome. The sooner you can recognize a potentially vision-threatening problem, the sooner you are able to address it.
Causes of Computer Vision Syndrome
* Low Contrast: This is not a new concept for most people. The pixilated nature of the objects on a computer screen engenders low contrast. This is especially true of text on computer screen. Studying objects of low contrast causes eye strain, which can lead to CVS.
* Prolonged Use: Most people work 8-9 hour days. Even if you take a 1 hour lunch break, this still leaves 3.5-4 hour periods during which you are staring at a computer screen. Extended viewing of a computer screen (over 2 hours), especially at a constant depth of field, is the primary cause of CVS.
* Reduced Eye Movement: During activities in which they are not focused on a computer screen, the average person blinks about 16 times per minute. While looking at a computer screen however, this drops to 6 times per minute. In addition, they eye moves through a lesser range of motion when concentrating on a screen. This reduction in eye movement serves to dehydrate the eye, which can, among other things, lead to CVS.
* Backlit Screens: Computer screens are “backlit”, meaning the light that illuminates the screen shines directly into your eyes. Most every other source of light we incur is first reflected off an object, entering our eyes at a lower amplitude. Staring at direct sources of light is hazardous, and can lead to CVS.
Symptoms of Computer Vision Syndrome
While the symptoms of CVS can vary, the most commonly observed indications include: eyestrain, dry or burning eyes, blurred vision, headaches, and double-vision.
*This list is not exhaustive, and NOT intended to diagnose any disorder. If you suspect you have CVS, see your doctor.*
Prevention of Computer Vision System
For as serious as some of the effects of CVS can be, prevention of the condition is surprisingly easy. If you work in front of a computer screen on a daily basis, take these simple steps to avoid CVS and other eye-related problems.
* Take a Break: Staring at a screen for an extended period of time is the leading cause of CVS. If you must work an entire day in front of the computer, make sure you take at least a 5 minute break every hour, and allow your eyes to relax. Looking out the window works great here.
* Increase the Contrast: Modern computers have display adjustments either on the screen, in the “control panel” of the operating system, or both. Using these controls to increase the contrast of your computer monitor can make looking at the screen much easier on your eyes.
* Blink: Making a conscious effort to blink more often while working at the computer will build a healthy habit sure to make your workday more comfortable. As you begin this exercise, use eye drops to help keep your eyes hydrated.
CVS can turn your otherwise enjoyable job into a nightmare. If you spend most of your workday in front of a computer, remember these helpful tips to recognize the symptoms of Computer Vision Syndrome, and prevent its onset.
While there are a few medical problems that can arise from focusing on a computer screen for too long, the one which encapsulates most of their symptoms, and incidentally the one which arises the most often is Computer Vision Syndrome (CVS). Simply put, CVS is the condition that results from focusing one’s eyes on a computer screen for protracted, uninterrupted periods of time.
Allowing CVS to go untreated can result in permanent damage to the eyes. This is why we at AskErgoWorks.com wanted to publish an article that would help familiarize our readers with the causes, symptoms, and prevention of Computer Vision Syndrome. The sooner you can recognize a potentially vision-threatening problem, the sooner you are able to address it.
Causes of Computer Vision Syndrome
* Low Contrast: This is not a new concept for most people. The pixilated nature of the objects on a computer screen engenders low contrast. This is especially true of text on computer screen. Studying objects of low contrast causes eye strain, which can lead to CVS.
* Prolonged Use: Most people work 8-9 hour days. Even if you take a 1 hour lunch break, this still leaves 3.5-4 hour periods during which you are staring at a computer screen. Extended viewing of a computer screen (over 2 hours), especially at a constant depth of field, is the primary cause of CVS.
* Reduced Eye Movement: During activities in which they are not focused on a computer screen, the average person blinks about 16 times per minute. While looking at a computer screen however, this drops to 6 times per minute. In addition, they eye moves through a lesser range of motion when concentrating on a screen. This reduction in eye movement serves to dehydrate the eye, which can, among other things, lead to CVS.
* Backlit Screens: Computer screens are “backlit”, meaning the light that illuminates the screen shines directly into your eyes. Most every other source of light we incur is first reflected off an object, entering our eyes at a lower amplitude. Staring at direct sources of light is hazardous, and can lead to CVS.
Symptoms of Computer Vision Syndrome
While the symptoms of CVS can vary, the most commonly observed indications include: eyestrain, dry or burning eyes, blurred vision, headaches, and double-vision.
*This list is not exhaustive, and NOT intended to diagnose any disorder. If you suspect you have CVS, see your doctor.*
Prevention of Computer Vision System
For as serious as some of the effects of CVS can be, prevention of the condition is surprisingly easy. If you work in front of a computer screen on a daily basis, take these simple steps to avoid CVS and other eye-related problems.
* Take a Break: Staring at a screen for an extended period of time is the leading cause of CVS. If you must work an entire day in front of the computer, make sure you take at least a 5 minute break every hour, and allow your eyes to relax. Looking out the window works great here.
* Increase the Contrast: Modern computers have display adjustments either on the screen, in the “control panel” of the operating system, or both. Using these controls to increase the contrast of your computer monitor can make looking at the screen much easier on your eyes.
* Blink: Making a conscious effort to blink more often while working at the computer will build a healthy habit sure to make your workday more comfortable. As you begin this exercise, use eye drops to help keep your eyes hydrated.
CVS can turn your otherwise enjoyable job into a nightmare. If you spend most of your workday in front of a computer, remember these helpful tips to recognize the symptoms of Computer Vision Syndrome, and prevent its onset.
EDMONTON - Got forward head posture? Take the test.
Stand or sit with shoulders back and down, then turn your head until your nose sits over the middle of your shoulder. Can't do it? How about this one?
Stand straight with shoulders squared and eyes level, then ask your better half, one of the kids or a colleague to tell you if your ear is centred over the shoulder. If it isn't, you likely have forward head posture, another symptom of too many hours spent hunched forward, necks extended, in front of or over an electronic screen.
This was a common enough problem with TVs, computers, cell-phones, iPods and hand-held gaming devices around. But the advent of the smartphone has made it worse, says chiropractor Manjit Gauba (drgauba. com).
Gauba says many people now spend most of their waking hours in a forward head posture.
Adults in sedentary jobs who sit more than four to six hours a day typically have this problem, Gauba says, although in his practice, he's seeing patients as young as 12 with forward head posture.
Many people haven't heard of it and most usually don't even know they have it. But then one day someone will point it out to them, and suddenly they notice people walking around everywhere with heads bent forward, Gauba says.
"Most people don't know what good posture feels like because they've become used to the slouching posture they have," he explains.
It could be the cause of the headaches, neck pain and upper back tension you've been experiencing.
"Every inch that your head is misaligned forward puts an extra 10 to 20 pounds of stress on your neck and upper back to keep your chin up," he explains.
In severe cases, the posture can also affect breathing, decreasing respiratory capacity by as much as 30 per cent, according to one study. Other studies have linked it to poor mood, depression and decreased brain power.
When using devices that naturally cause shoulders to round forward and heads to extend, people need to be aware of their posture and try to correct it, says Gauba. For example, hold your smartphone higher when texting or browsing the net to reduce the degree to which your head is pitched forward.
Choosing to do nothing could eventually result in your spine remodelling itself permanently into head-forward posture, Gauba says.
The first thing he tells his patients is to start walking more -- outdoors or on a treadmill -- to get them up on their feet and away from a screen.
"I also actually suggest a media fast, tuning out the media for four to six weeks. You don't have to know everything, every minute," Gauba says.
Time away from screens allows muscles to loosen up so you can stand straighter. He then recommends strengthening and stretching exercises to maintain your newly straightened posture.
Sleeping on your back rather than on your side will also help properly align the spine, Gauba adds.
Following his advice, people usually see improvements in their posture within four to six weeks.
Here are three stretches and exercises Gauba recommends desk jockeys stand up to do every hour:
Air rowing
Stand straight with head up, shoulders back and down. Extend arms with elbows bent 90 degrees. Take a deep breath and slowly try to extend elbows back as far as possible, bringing shoulder blades together, keeping arms level with the floor. Hold for three to five seconds. Relax. Repeat three to five times.
Chin glides
Stand straight with shoulders back and down. Look straight ahead, keeping head and chin level. Place two fingers against the chin and gently push straight back as far as you can without feeling any pain. Hold three to five seconds and release. Repeat 10 times.
Elbow press behind the back
Clasp hands behind back. Take a deep breath and squeeze elbows together for 10 to 15 seconds. Relax. Repeat until you reach your flexibility limit.
Read more: http://www.edmontonjournal.com/technology/Posture+casualty+technology/3583824/story.html#ixzz13UYXNYuL
Stand straight with shoulders squared and eyes level, then ask your better half, one of the kids or a colleague to tell you if your ear is centred over the shoulder. If it isn't, you likely have forward head posture, another symptom of too many hours spent hunched forward, necks extended, in front of or over an electronic screen.
This was a common enough problem with TVs, computers, cell-phones, iPods and hand-held gaming devices around. But the advent of the smartphone has made it worse, says chiropractor Manjit Gauba (drgauba. com).
Gauba says many people now spend most of their waking hours in a forward head posture.
Adults in sedentary jobs who sit more than four to six hours a day typically have this problem, Gauba says, although in his practice, he's seeing patients as young as 12 with forward head posture.
Many people haven't heard of it and most usually don't even know they have it. But then one day someone will point it out to them, and suddenly they notice people walking around everywhere with heads bent forward, Gauba says.
"Most people don't know what good posture feels like because they've become used to the slouching posture they have," he explains.
It could be the cause of the headaches, neck pain and upper back tension you've been experiencing.
"Every inch that your head is misaligned forward puts an extra 10 to 20 pounds of stress on your neck and upper back to keep your chin up," he explains.
In severe cases, the posture can also affect breathing, decreasing respiratory capacity by as much as 30 per cent, according to one study. Other studies have linked it to poor mood, depression and decreased brain power.
When using devices that naturally cause shoulders to round forward and heads to extend, people need to be aware of their posture and try to correct it, says Gauba. For example, hold your smartphone higher when texting or browsing the net to reduce the degree to which your head is pitched forward.
Choosing to do nothing could eventually result in your spine remodelling itself permanently into head-forward posture, Gauba says.
The first thing he tells his patients is to start walking more -- outdoors or on a treadmill -- to get them up on their feet and away from a screen.
"I also actually suggest a media fast, tuning out the media for four to six weeks. You don't have to know everything, every minute," Gauba says.
Time away from screens allows muscles to loosen up so you can stand straighter. He then recommends strengthening and stretching exercises to maintain your newly straightened posture.
Sleeping on your back rather than on your side will also help properly align the spine, Gauba adds.
Following his advice, people usually see improvements in their posture within four to six weeks.
Here are three stretches and exercises Gauba recommends desk jockeys stand up to do every hour:
Air rowing
Stand straight with head up, shoulders back and down. Extend arms with elbows bent 90 degrees. Take a deep breath and slowly try to extend elbows back as far as possible, bringing shoulder blades together, keeping arms level with the floor. Hold for three to five seconds. Relax. Repeat three to five times.
Chin glides
Stand straight with shoulders back and down. Look straight ahead, keeping head and chin level. Place two fingers against the chin and gently push straight back as far as you can without feeling any pain. Hold three to five seconds and release. Repeat 10 times.
Elbow press behind the back
Clasp hands behind back. Take a deep breath and squeeze elbows together for 10 to 15 seconds. Relax. Repeat until you reach your flexibility limit.
Read more: http://www.edmontonjournal.com/technology/Posture+casualty+technology/3583824/story.html#ixzz13UYXNYuL
Ergonomic Office Chairs Improves Productivity
Your legs are cramped, your neck hurts and your arms are tingling. Why? The answer lies in your office chair. No doubt you are spending long hours in front of your computer screen, furiously typing, never taking a break. All of this, coupled with your badly designed chair, is heading you straight for a work-related injury. Your body will definitely appreciate ergonomically-designed RH Office Chairs.
What Is Ergonomics?
The American Heritage Dictionary says that ergonomics consists of the designing furniture that reduces fatigue, the chance of injury and pain. It is a way of arranging the office furniture that makes it easy for us to do our jobs.
Choosing An Office Chair
An ergonomic office chair is one of the most important pieces of furniture in the work station set-up. When selecting an ergonomic chair, the seat must be comfortable and fit your shape and size. It should not be too long, preventing you from bending your knees fully. The seat height should be adjustable to a height that allows you to keep your feet on the floor. The lower back support should be comfortable, the back rest should provide good support and if you need a chair with wheels, it should have a five-pedestal base. Arm rests should be cushioned, contoured, comfortable and preferably adjustable.
Stop And Stretch
In addition to having an ergonomic office chair, it is very important to take periodic breaks to give your body a chance to get up and move around. Stretch your arms and legs, exercise your hands by squeezing a ball, move your eyes up, down, and side to side. All of these exercises should be done every 30-60 minutes.
Prevent Injury
Ergonomic office chairs are essential for anyone that spends a great deal of time sitting at a desk or using a computer. Worker productivity will improve, injuries may be prevented and people will be able to work without pain.
When you are furnishing your office, a chair is an important piece of furniture. Take advantage of the many styles and designs from RH to make your job of hunting for a chair simple.
What Is Ergonomics?
The American Heritage Dictionary says that ergonomics consists of the designing furniture that reduces fatigue, the chance of injury and pain. It is a way of arranging the office furniture that makes it easy for us to do our jobs.
Choosing An Office Chair
An ergonomic office chair is one of the most important pieces of furniture in the work station set-up. When selecting an ergonomic chair, the seat must be comfortable and fit your shape and size. It should not be too long, preventing you from bending your knees fully. The seat height should be adjustable to a height that allows you to keep your feet on the floor. The lower back support should be comfortable, the back rest should provide good support and if you need a chair with wheels, it should have a five-pedestal base. Arm rests should be cushioned, contoured, comfortable and preferably adjustable.
Stop And Stretch
In addition to having an ergonomic office chair, it is very important to take periodic breaks to give your body a chance to get up and move around. Stretch your arms and legs, exercise your hands by squeezing a ball, move your eyes up, down, and side to side. All of these exercises should be done every 30-60 minutes.
Prevent Injury
Ergonomic office chairs are essential for anyone that spends a great deal of time sitting at a desk or using a computer. Worker productivity will improve, injuries may be prevented and people will be able to work without pain.
When you are furnishing your office, a chair is an important piece of furniture. Take advantage of the many styles and designs from RH to make your job of hunting for a chair simple.
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