Congratulations to the American Association of Electronic Reporters and Transcribers for celebrating the 25th year of their professional conference. Thank you for your urge to grow and willingness to learn. Ed Cardinal, MSPT
The Prevention of Injury and Illness in the Workplace 34 % of all lost-workday injuries and illnesses are work-related musculoskeletal disorders ~Bureau of Labor Statistics Proper Ergonomics/Posture Self Care Mind body techniques Relaxation Breath Yoga based stretches Neck Shoulders Hand/Wrists The underlying message is that the tools above, if practiced regularly, will be helpful in enabling you to live a healthy and pain free life.
"Take care of your body. It s the only place you have to live. ~Jim Rohn As you know Electronic Reporters and Transcribers jobs are sedentary and involve many hours of static posture performing repetitive keyboarding. Research has revealed various ways in which this scenario can negatively impact your health. Namely the increase of:
Carpal Tunnel Syndrome It is well established that repetitive finger and thumb motions with the hand flexed either down or up at the wrist causes carpal tunnel syndrome (CTS). Carpal tunnel syndrome is a painful condition of the wrist and hand that is caused by abnormal pressure on the median nerve as it passes through the wrist and into the hand through the carpal tunnel. Repetitive motions exert excessive pressure on the ligaments and tendons that lie within the carpal tunnel. The ligaments and tendons respond to this excessive pressure by swelling. Therefore, the swollen structures press on the median nerve. Who is at Risk for Carpal Tunnel Syndrome (CTS)? Women: Since the carpal tunnel area is relatively smaller in women than in men, women are more susceptible to CTS. Repetitive Movements: People who are most at risk for experiencing the symptoms of CTS include, but are not limited to, those who regularly perform computer keyboard typing. Symptoms: Include tingling and numbness in the thumb, index and middle finger; burning, pain, and weakness in the fingers and hand; aching in the forearm that can radiate to the shoulder; and clumsiness or a weak grip. The numbness may become constant over time.
The Normal Curves of the Spine
The Sacrum
The Recliner If you do what you have always done, you will get what you always got. ~Henry Ford
The Sloucher Slouch-To sit in a lazy, drooping way
Feet Flat on the Floor Hips Slightly Higher or at Same Level as Knees Knees Not Touching Seat Maintain the Natural Curves of the Spine Elbows Resting on Chair Arms Forearms Parallel to the Floor Wrists in a Neutral Position Key Board and Mouse Close to the Body to Avoid Reaching Relax the Shoulders Down Top of Screen Eye Level
Sympathetic Nervous System (Fight or Flight) VS Parasympathetic Nervous System (Rest and Digest) The neck and shoulders are a prime repository of stress. Neck muscles react strongly to stress and this tendency can be further aggravated by sitting at a desk all day.
If you want things in your life to change, You have to change things in your life. Are You Willing to Accept Change? Good habits can contribute to vibrant health and happiness. Try your best. You don t have to do all the exercises but do as many as you can within your time constraints. These simple, effective stretches can be done anytime, anywhere, such as during an hourly break from the computer, in the privacy of your office or when you get home after a long commute. Don t expect instant miracles. However, with consistent effort you will feel that these exercises are helpful.
Self Massage Shoulder Squeeze 5 times
Self Massage Upper Trapezius Squeeze 5 times
Self Massage Back of Neck Squeeze 5 times
Shoulder Circles Forward 5 times
Shoulder Circles Backward 5 Times
Shoulder Circles Alternate 5 Times
Arms Overhead with Fingers Interlocked and Palms Inverted Gently Lower Your Chin to Chest Hold for 3 Breaths
Hug Yourself Left Over Right Repeat Right over Left Hold for 3 Breaths
Hold Elbows, Forearm or Wrists Behind Back Hold for 3 Breaths
Chair Twist Hold for 3 Breaths
Chair Back Bend Hold for 3 Breaths
Neck Stretches Side Bend (Ear to Shoulder) Rotation (Look over Shoulder) Hold for 3 Breaths
Wrist/Hand/Finger Stretches Hold for 3 Breaths
Wrist Circles Clockwise and Counter Clockwise 5 Times
How to Take Care of Your Body Outside of Work A Well Balanced Diet Whole Natural Foods Exercise (Move Your Body) Cardiovascular Run Walk Bike Swim Resistance Training Stretch-Yoga Get a Good Night Sleep Take a nap Stay Well Hydrated Receive Therapeutic Bodywork
Your Life Only Gets Better When You Get Better ~Brian Tracy Thank you! efcardinal@yahoo.com