Ergonomics Julie W. Burnett, COTA/L, ATP
What is Ergonomics? Definition: the Science of designing a person s environment so that it facilitates the highest level of function
Good Ergonomics: Prevent Injury Promote Health Promote safety Improve Comfort
Goal: Fit the environment to the person How do we do this? Adjust Monitor, Chair, Keyboard, Telephone, Mouse, etc..
Risk Factors for Injury: Force (How Hard) Repetition (how frequent) Contact stress (corners, edges) Posture (rounded shoulders)
Posture Pitfalls : Avoid slouching Avoid forward head thrust Proper Posture: Align ears over shoulders Align hips over ankles
Benefits of Proper Workstation Setup: Minimizes employee injury Less fatigue at end of work day Maximize efficiency resulting in better output
Work Station Setup
Where is the keyboard? Elbow angle - 90 degrees Wrist in Neutral Standard or split keyboard Align keys and elbows Limit force and avoid pressure Relax shoulders If using wrist rest-use only when not Keying Hips at 90 degrees Feet flat on floor
Where is the mouse? Keep mouse as close as possible to keyboard (minimizes extension of elbow) Use shortcut keys to reduce mouse usage trackball Do not choke the mouse limit force Add keyboard tray extension Avoid prolonged repetition Eliminate extended reach
Where is the telephone? Place on opposite side of mouse (to prevent repetitive motion) Ex: If right handed, place on left side Use speakerphone when possible Move phone close to you Use headrest or fixed head set Avoid cradling the hand set between your shoulder and head
Where is the monitor? Top of monitor should be at eye level Face the monitor straight ahead Depth At least 20 away from operator Tilt up or down Avoid turtle necking forward head posture Avoid hungry head head tilted back
How is the chair positioned? 90 90 90 Rule Elbows at 90 degrees Hips at 90 degrees Knees at 90 degrees Feet flat on floor or footrest Footrest can be used to achieve 90 degrees with hips and knees Adjustable backrest with lumbar support Adjustable chair height allows feet to be supported Seat pan depth allows clearance of knees Chair tilt Seat pan angle Good casters No armrests interfere with ability to get chair close enough to desk
Work Station
Workspace Area Maintain area within arms length that you can access without leaning your body forward Keep frequently used items close to you within your reachable work space
Measurements Height for Sitting Adjustable Work Surfaces Minimum: 25 30 ; Range = 5 Optimal: 22 33 ; Range = 11 Height for Standing Adjustable Work Surfaces Minimum: 38 42 ; Range = 4 Optimal: 35 47 ; Range = 12 Height for Sit to stand Adjustable Work Surfaces Minimum: 26 40 ; Range = 15" Optimal: 22 47 ; Range = 25"
Common Workplace Modifications: Lumbar rolls Easel to place documents on/ document holder Filter (if using older monitor) Footrests with 90/90/90 rule Keyboard trays Ergo keyboards Monitor risers Wrist rests use only while pausing between keystrokes Alternative mice Large grip pens/pencils decrease stress on muscles and tendons in hand
Eye Strain/ Lighting Set contrast / brightness reduce glare Increase/ decrease lighting Color of print and background on computer Dust/ clean screen Avoid turtle necking / Blink Often Use document holder close to monitor Avoid looking to side and down
20 20 20 Rule Every 20 minutes Take 20 second break Look 20 feet away Many people suffer from headaches, dizziness and sight problems due to visual neglect
Proper Body Mechanics for Lifting Stretch before the lift Feet shoulder width apart Keep weight as close to body as possible Bend at hips and knees (not waist) Lift with knees Tighten your stomach muscles Avoid twisting (pivot with feet) toes before nose Push (not pull)
Stretching and Prevention Arm stretches Neck stretches Finger / thumb stretches Wrist stretching Posture Stretch
Shrug your shoulders to release the neck and shoulders Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. Shake your head slowly, yes and no. Add humor (Shedding tension is as much mental as physical.)
Loosen the hands with air circles Clench both fists, stretching both hands out in front of you. Make circles in the air, first in one direction, to the count of ten. Then reverse the circles. Shake out the hands.
Point your fingers good for hands, wrist, and forearms Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle. Do the same with the other hand. Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body. Do the same on the other side.
Release the upper body with a torso twist Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left. With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer. Slowly come back to facing forward. Repeat on the other side.
Do leg extensions -- work the abs and legs Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor. Flex and point your toes five times. Release. Repeat.
Stretch your back with a "big hug Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder. Breathe in and out, releasing the area between your shoulder blades
Cross your arms for the shoulders and upper back Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles. Hold. Release. Stretch out the other arm in front of you repeat.
Stretch your back and shoulders with a "leg hug Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor. Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck. Now bring your hands behind your legs, right hand grasping left wrist, forearm (or elbow if you can reach that far), left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold. Release your hands to the floor again.
Look up to release upper body Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers. Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling, too. Inhale, exhale, release.
Substitute walks for email and don't eat at your desk Instead of emailing a colleague "and copying 25 people who don't want to be copied anyway, walk over to the colleague you really want to talk to. Instead of a lunch meeting at your desk, walk together to a neighborhood sandwich shop. Talk while you walk it's more efficient and productive, You get more oxygen to the brain, you have no distractions, and you're more likely to remember what is said.
Tendon Glides for Numbness in Hands
Nerve glides- for numbness in hands
Basic Ergonomic Principles to Remember Stretch daily Maintain Neutral Position Stay within your reach zone Promote effective work process Maintain and use correct tools and equipment Use 90 90 90 Rule Use 20 20 20 Rule Provide adequate rest breaks Know your lifting limits ask for help! Control and reduce duration, frequency, and severity of exposures
Thank you! Julie W. Burnett, COTA/L, ATP Email : burnettj@bedfordk12tn.net