safety at your workstation. what is an ergonomic workstation? ‘ ergonomic’ means setting up the...
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Safety at your Safety at your workstationworkstation
What is an ergonomic What is an ergonomic workstation?workstation?
‘‘Ergonomic’ means setting up the work Ergonomic’ means setting up the work environment to suit individuals.environment to suit individuals.
Making the environment work for you, Making the environment work for you, not against you.not against you.
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Workstation EssentialsWorkstation Essentials
Office furnitureOffice furniture Adjustable and supportive chair Adjustable and supportive chair A fixed height desk with a height adjustable A fixed height desk with a height adjustable
footrest, or, an adjustable deskfootrest, or, an adjustable desk
MonitorMonitor Top of screen is at or below eye levelTop of screen is at or below eye level Monitor positioned to reduce glare and Monitor positioned to reduce glare and
reflectionsreflections
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Ergonomically-friendly Ergonomically-friendly equipmentequipment
Adjustable Keyboard/MonitorAdjustable Keyboard/Monitor Glare screenGlare screen Wrist wrestWrist wrest Document holderDocument holder Adjustable ergonomic furnitureAdjustable ergonomic furniture FootstoolFootstool Noise shield for printersNoise shield for printers
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Basic principles of correct Basic principles of correct postureposture
Adjust your chair and Adjust your chair and workstation so that your workstation so that your elbows, ankles, knees elbows, ankles, knees and hips are at right and hips are at right anglesangles
Support your lower back Support your lower back with the back of the chair with the back of the chair
Place your feet flat on Place your feet flat on the floor or use a footrestthe floor or use a footrest
Clear the desk of all Clear the desk of all unnecessary materialsunnecessary materials
To reduce fatigue and reduce risk of To reduce fatigue and reduce risk of body injury and strain when using a body injury and strain when using a computer:computer:
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Wait and watchWait and watch
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Workstation EssentialsWorkstation Essentials
Frequent changes in posture and regular Frequent changes in posture and regular
breaks from sittingbreaks from sitting
Sufficient work surfaceSufficient work surface
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Workstation EssentialsWorkstation Essentials
Sufficient area to enter and move about the work Sufficient area to enter and move about the work area and allow for frequent changes in posture area and allow for frequent changes in posture
Storage for personal items and work requirements Storage for personal items and work requirements
Work Environment Work Environment satisfactory temperature satisfactory temperature not too noisynot too noisy appropriate lightingappropriate lighting good air qualitygood air quality
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Common Risks for Office Common Risks for Office WorkersWorkers
Poor posturePoor posture back pain back pain head and neck discomfort head and neck discomfort shoulder, arm, hand and wrist discomfort shoulder, arm, hand and wrist discomfort leg and foot discomfortleg and foot discomfort circulation problems circulation problems headaches headaches
Long duration and lack of task varietyLong duration and lack of task variety
musculoskeletal injury and occupational overuse musculoskeletal injury and occupational overuse
syndromesyndrome99
Common Risks for Office Common Risks for Office WorkersWorkers
Glare and lightingGlare and lighting eye discomfort,eye discomfort, eye strain and eye strain and
headachesheadaches
Poor working environmentPoor working environment exposure to noise, poor air exposure to noise, poor air
quality and uncomfortable quality and uncomfortable temperature. temperature.
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Occupational Overuse Occupational Overuse SyndromeSyndrome
Occupational overuse syndrome or OOS causes pain, Occupational overuse syndrome or OOS causes pain, swelling, numbness and weakness in and around swelling, numbness and weakness in and around musclesmuscles
Repeated movements can bring on OOSRepeated movements can bring on OOS
Reduce risk of OOS by:Reduce risk of OOS by:
Using ergonomically designed furniture Using ergonomically designed furniture
Adopting postures that reduce wear and tearAdopting postures that reduce wear and tear
Varying your activitiesVarying your activities
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Workstation ExercisesWorkstation ExercisesStretching exercises Stretching exercises will help to reduce the risk of OOS:will help to reduce the risk of OOS: Deep BreathingDeep Breathing: Breathe in slowly through the nose. Hold : Breathe in slowly through the nose. Hold
for 2 seconds, then exhale through the mouth. Repeat several for 2 seconds, then exhale through the mouth. Repeat several times. times.
Head and NeckHead and Neck: Turn head slowly from one side to the other, : Turn head slowly from one side to the other, holding each turn for 3 seconds. Repeat several times.holding each turn for 3 seconds. Repeat several times.
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BackBack: Start with the arms bent, hands near chest area and push : Start with the arms bent, hands near chest area and push elbows back. Hold for 5 seconds, then relax. Repeat several elbows back. Hold for 5 seconds, then relax. Repeat several times. You can also raise arms in the same fashion, this time close times. You can also raise arms in the same fashion, this time close to the shoulders, to work out the upper backto the shoulders, to work out the upper back
Workstation ExercisesWorkstation Exercises
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ShouldersShoulders: Roll shoulders slowly in a circular fashion, while : Roll shoulders slowly in a circular fashion, while trying to make the circle as big as possible. Take about 5 seconds trying to make the circle as big as possible. Take about 5 seconds to complete one circle. Repeat several times. to complete one circle. Repeat several times.
Workstation ExercisesWorkstation Exercises
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WristsWrists: Hold your hands out in front of you. Slowly raise and : Hold your hands out in front of you. Slowly raise and lower your hands to stretch the muscles in the forearm. Repeat lower your hands to stretch the muscles in the forearm. Repeat several times. several times.
Workstation ExercisesWorkstation Exercises
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Fingers and HandsFingers and Hands: Make a tight fist. Hold for a second. Then : Make a tight fist. Hold for a second. Then spread your fingers apart as far as you can. Hold for 5 seconds, spread your fingers apart as far as you can. Hold for 5 seconds, then relax. Repeat several times. then relax. Repeat several times.
Workstation ExercisesWorkstation Exercises
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Tendon Gliding ExercisesTendon Gliding Exercises: These relieve tension in the tendons. : These relieve tension in the tendons. Do each of the following movements slowly, but do not force any of Do each of the following movements slowly, but do not force any of the positions. Go as far as you comfortably can. the positions. Go as far as you comfortably can.
Workstation ExercisesWorkstation Exercises
1 1 Starting PositionStarting Position: Raise your arm, with the hand extended : Raise your arm, with the hand extended (you can also rest the elbow on a table and extend the hand). (you can also rest the elbow on a table and extend the hand).
22 RoofRoof: Bend your fingers down to a right angle. Return to : Bend your fingers down to a right angle. Return to starting position. starting position.
33 Straight FistStraight Fist: Touch your fingertips to the base of your palm, : Touch your fingertips to the base of your palm, keeping the thumb straight. Return to starting position. keeping the thumb straight. Return to starting position.
44 Hook FistHook Fist: Gently make a hook. Return to the starting : Gently make a hook. Return to the starting position. position.
55 Full FistFull Fist: Make a fist. Return to the starting position. : Make a fist. Return to the starting position.
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BibliographyBibliography
Sources:Sources: http://dohs.ors.od.nih.gov/ergo_computers.htm#e
ye http://ergo.human.cornell.edu/mbergo/schoolguid
e.html
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