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Stay Fit While You Sit

Ergonomics for a
Healthier You

1
The average worker,
whether it be a
secretary or
receptionist, a
computer technician,
or an airline pilot,
spends
approximately 8 to
10 hours a day
sitting. 2
They sit at work, they
sit in the car on their
way to and from their
job, they sit at home at
the dinner table, and
they sit in the evening
watching TV.
3
Sitting for
long hours, at
home or at
work, may be
hazardous to
your health!
4
The good news is, no
matter how much you
sit, proper posture and
an ergonomically
sound environment
can reduce the risk of
serious health
problems caused by so
much sitting.
5
What is
Ergonomics?
Ergonomics is the
scientific engineering
of an object or
environment intended
to maximize
productivity, while
minimizing fatigue
and discomfort. 6
Anything from
the pen that you
write with, to the
office that you
work in, can be
ergonomically
designed to meet
this definition. 7
When discussing ergonomics and
health, there are four areas of your
body that are of primary concern.
They are:
• Your back
• Your legs
• Your hands
• Your head and neck
8
Proper ergonomics and posture are
necessary to prevent potential health
problems like:
• Back problems • Headaches
• Neck and • Eye strain
shoulder pain
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
9
• Arm and • and Repetitive
wrist pain strain injuries
such as Carpal
• Low back
Tunnel Syndrome
and leg pain
or tendonitis.
• Fatigue
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
10
Other problems that improper
ergonomics, particularly in the
workplace, can cause are:
• Reduced productivity
• Increased errors
• Stress
• Reduced job satisfaction
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
11
Let’s look at some of the
health problems that
you might currently be
experiencing so that we
can help determine the
best way to help you
reduce these problems.
Please fill out this Stress
Survey:
12
Now lets take a look at how
we can improve your health
by reducing the stress
caused by sitting all day.
13
First, let’s look at
your back. Your back
assumes its normal
posture based on the
shape of the spine.
The spine normally
has four curves in it.
14
The bones of the spine
are called vertebra.
They are separated by
spongy pads called discs.
In between the vertebra
exit the spinal nerves
that control the function
of every muscle and
organ in the body.
15
Poor posture can alter the natural
curves of your spine and cause
damage to your discs and nerves.

16
When sitting, it
is important to
maintain the
normal curve of
your spine,
which creates
good posture.
17
A good chair
will support
the lower back,
and help
maintain the
proper curves
of the spine.
18
A bad chair
can be made
into a good
chair with a
proper back
rest.
19
The next area to
consider is the position
of your legs.
20
When sitting, your legs should always be
slightly bent. This relieves pressure on
the lower back.
It also relaxes the
back muscles and
takes pressure off of
the nerves that go
from the back, down
the legs.
21
Problems can
develop if your
legs don’t reach
the floor.
The solution is to
put a low stool, or
even a phone book
under your feet.
22
The rules also apply to when you are
driving. Your seat should be positioned
so that your legs are slightly bent when
your feet are on the pedals.

23
Now, let’s take a
look at your
hands.
The average
typist types 60
words per
minute for six
hours a day.
Source: Ostrem, T.C. “Balancing Muscle Groups: A Solution to Repetitive Stress Injuries,” Chiropractic Products, May 1997. 24
That is the
equivalent of
pressing 27
tons a day -
with your
fingers!
Source: Ostrem, T.C. “Balancing Muscle Groups: A Solution to Repetitive Stress Injuries,” Chiropractic Products, May 1997. 25
Damage to your hands and wrists
can also be caused by activities
outside of the work environment,
such as knitting, crocheting,
baseball or bowling.
Something as simple as resting your
head on your hand while watching
TV can cause over-extension
of the wrist. 26
Repetitive motions
of the hand and
wrist can result in
a painful pinched
nerve in the wrist,
known as Carpal
Tunnel Syndrome.
27
These problems can be prevented by
simple hand and wrist exercises done
every two hours, which we will cover
later.

28
Let us now
look at ways to
maintain good
health for your
neck and head.
29
Having to look up or
look down on a
repetitive basis can
cause injury to your
neck. This can cause
disc and nerve
damage, which can
result in headaches,
neck pain, shoulder
pain and fatigue. 30
Here are some very important
rules to follow at work or at
home:

31
Use a shoulder
phone rest or a
headset to reduce
this stress.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
32
Reading materials
should be placed at
a 20-45º angle.
A copy holder
should be used to
minimize strain at a
typing work station.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
33
Try to keep all
vital equipment
and documents
within arms reach.
Constant leaning
and reaching can
add to physical
stress on the body.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
34
If your job requires
sitting for long
periods of time, you
should get up and
move around for 5
minutes every hour.
You can work while
standing up and
moving around your
area.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
35
When you work at a computer all day,
try to look out a window, or across the
room for 10 seconds every 15 minutes.
This will help
reduce eye
strain.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
36
If you work at a computer or keyboard
all day, the way your work area is set
up may be affecting your health.
Most work areas are built based on a
standard that was designed to be
“universal.”
Unfortunately, not all of us fit that
standard.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
37
Here are some specifications
that you can use to optimize
your work area.

38
Stand facing your chair.
Adjust the sitting
surface so that it is just
below the bottom of
your kneecaps.
When sitting, your
thighs should be parallel
with the floor.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
39
Arm rests on your chair should be set
slightly below the level of your elbows
while sitting upright, with your
shoulders
relaxed.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
40
Keyboard height should be 1 to
2 inches below elbow height.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
41
Your wrists should always be in a neutral
position when working for extended periods.
Use wrist supports or
palm rests if needed.
Watches and bracelets
can cause problems
by pressing against
the wrist and
restricting circulation.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
42
Crossing your
legs or sitting
on your ankles
should be
avoided.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
43
Both feet should rest squarely
on the floor.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
44
Your computer monitor should be
directly in front of you with the top of
the screen even with, or slightly below
eye level.

Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
45
Your head should tilt down only slightly.
To minimize eye strain, your monitor
should be 30 to 32 inches from your eyes.
The monitor should be tilted so that the
screen is perpendicular to your line of
vision.

Source: Ergonomics At Work - The Web Site Where The Solutions Are
Comfortable, www.combo.com/ergo. 46
Screen shields
should be used
to minimize
glare and eye
strain.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
47
If you use a
copy holder, it
should be set
up directly
next to your
computer
screen.
Source: Ergonomics At Work - The Web Site Where The Solutions Are Comfortable, www.combo.com/ergo.
48
If you follow these guidelines,
you will greatly reduce the
amount of physical stress
that you put on your body
while at work.
49
Here are some stretches that
you can do at work or at
home to help stay relaxed
and healthy.

50
Shrugging
your shoulders
in circular
motions will
help the
muscles relax.
51
Front thigh
muscles need
to be stretched
regularly.

52
It is important
to stretch less
frequently used
muscles during
breaks.
53
Stretch your back muscles by
bending forward to your knees.

54
Stretching your
lower back can be
done by pulling
one knee at a
time up toward
your chest.
55
These stretches are for
your hands and wrists:

56
Fingers out - Fingers in:
Separate your fingers as far as
possible. Close fingers together,
squeeze. Repeat 3 times with each
hand.

57
Hand Extension & Flexion
Bend one wrist to extension (upward) using
your other hand. Hold position at the end of
range of motion for 12 seconds. Repeat with
other hand. Repeat all steps to flexion
(downward.)

58
We are now going to do
several tests to determine the
need for preventative
treatment for spinal,
muscular or neurological
problems.
59
NEUROLOGICAL STRESS TEST
Stand on your left
leg with your right
leg bent at the
knee. Close your
eyes and count to
ten. Can you hold
your balance?
60
RESTRICTED LOW-BACK
MOTION TEST
Bend over and try
to touch your toes.

61
PELVIC DISTORTION-
BALANCE TEST
Close your eyes and march
in place for a count of ten.
Are you off balance? Do
you have to re-center
yourself? When you open
your eyes and look down,
are your feet spread apart?
62
NECK ROTATION TEST
Turn your head from left to right.
Do you feel any pain or restriction?

63
APLEY’S SCRATCH TEST
Put your left hand over your
left shoulder. Putting your
right arm around your back
on the right side, try to
reach up and touch your
hands behind your back.
Repeat other direction
(right over, left around
back.) 64
ROOS TEST
Put your hands
up in the air (as
in “This is a
stick-up!”) Hold
your hands up
for one minute.

65
If you failed any of these tests, or suffer
from two or more of the symptoms on
the survey that you filled out, it may
indicate that you have a
physical problem.
Have you ever had
a pebble in your
shoe?
66
Recent studies have shown that a “hands-on”
approach to neck [and back] pain may be more
effective than traditional therapy or medical care.
A study published in the Annals of Internal Medicine
compared Chiropractic, physical therapy and
medical care for the effectiveness in improving
mobility and reducing neck pain. After seven weeks
of treatment, 68.3% of the Chiropractic patients
reported that they were “significantly or completely
recovered,” compared with only 50.8% of the
physical therapy group, and 35.9% of the patients
under a physician’s care.
Source: Annals of Internal Medicine, May 21, 2002, Vol. 136, No. 10, www.annals.org; WebMD Health, www.my.webmd.com, May 20, 2002.
67
Another study, published in the Journal of
Manipulative and Physiological Therapeutics
found that Chiropractic was not only more
effective for treating neck pain than the use of
anti-inflammatory drugs, but also safer.
“The evidence indicated that NSAID (non-
steroidal anti-inflammatory drug) use poses a
significantly greater risk of complications
than that of Chiropractic adjustments by
several hundred times.”
Source: “Chiropractic: 100 Times Safer than Drugs,” Singer Health Report, Vol. 5, Issue 25; “A risk assessment of cervical manipulation vs.
NSAIDs for the treatment of neck pain,” Journal of Manipulative and Physiological Therapeutics, 18:8, 1995 Oct. 530-6.
68
An international study, commissioned by the
Ontario Ministry of Health, concluded that
“Spinal manipulation by chiropractors is
more effective, safer and more cost-effective
than other treatments for low-back pain.”
The report’s principal researcher says,
“Many medical therapies are of
questionable validity or are clearly
inadequate.”
Source: USA Today, October 29, 1993, Chiropractors Hope Back Study Will Bring Relief From Bias. 69
Because chiropractors work with their
hands and are trained to find and
correct physical conditions through a
form of physical treatment, they are
used by some of
the world’s
greatest athletes
and entertainers.
70
Famous people such as Tiger Woods,
Paul McCartney, Clint Eastwood, Billy
Jean King, the San Francisco 49ers
football team, Bruce Willis, Madonna,
Cher, Kirstie Alley, Mel Gibson, John
Travolta, and the Minnesota Vikings, to
name just a few, seek regular
Chiropractic treatment to prevent
injuries and to stay in top physical shape.
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A Gift.

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