workplace : habits of harm (office pathokinesiology) jon turnquist mol, otr/l, atp fall 2014
TRANSCRIPT
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Workplace : Habits of Harm(Office Pathokinesiology)
Jon Turnquist MOL, OTR/L, ATPFall 2014
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“The Sitting Disease” When sitting, the large postural muscles of the back and legs are shut off which
reduces fat-burning enzymes by 50%. Sitting also decreases the HDL:LDL cholesterol ratio, increases the risk of contracting diabetes by 7% for every 2 hours of sitting per day, increases the risk of heart disease, increases the incidents of depression, increases the risk of acquiring metabolic syndrome by 26% for every hour spent sitting irrespective of the quantity of moderate exercise performed (as shown by Australian researchers) and decreases lifespan (as shown by Canadian researchers involving a twelve-year, 17,000 person study as well as by Australian researchers involving a six-year, 8,800 person study). In addition, prolonged sitting increases incidences of discomfort (including back pain, muscle tenderness and aches, stiff necks, and numbness in the legs, chronic disorders, arthritis, inflamed tendons, chronic joint degeneration, impaired circulation, varicose veins, hypertension, obesity, cancer, high blood triglycerides, high blood sugar, osteoporosis, and herniated discs (Graf et al. 1993 and 1995, Grandjean 1987, Kelsey 1975).
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Sitting is EVIL
Sitting 6 or more hours a day
total = > mortality
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Even worse is how we sit!Myth of 90,90,90
Popular practice not based on research
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Too much disk pressure…
Jelly donut
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WomanCon: Exercises, stretches and shoe selection tips to
keep you and your business going strong (8/2014)
What NOT to do!
What NOT to do!
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THE Chair…
Wall-E ???
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90,90,90 or 100,100,100 Open up the hips and decrease the disk pressure
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or Slouching without
lumbar support
Decreasing back pain by
putting yourself at risk
for a DVT…
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Static or Dynamic
Traditional Criterion - Seat height should be adjusted to support a knee angle of 90-degrees to prevent leg swelling. However studies are showing 75% of leg swelling may be due to low leg muscle activity rather than the chair.
Use of a foot rest may restrict movement
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No Chair, but get a good mat!
Sitting leads to 40 - 90% more stress on the back (disc pressure) than standing posture
Standing desk available to try out at Jim’s Place
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Neck and ShoulderDo these behaviors if you want!
Neck ache or Headache Cervical spondylosis (spon·dy·lo·sis )Rotator Cuff injury
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We carry our world on our
shoulders
How many things can you remember lifting up?
VS.
How many things can you remember pushing down?
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Loading up the neck
Newton's 3rd Law: For every action there is an equal and opposite reaction.
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In males, the prevalence was 13% in the third decade, increasing to nearly 100% by age 70 years.
In females, the prevalence ranged from 5% in the fourth decade to 96% in women older than 70 years
Prevalence of Cervical Cpondylosis
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A too strong upper trapezius muscle will upset how your scapula rotation and shoulder works
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Mr. and Ms. Information
1. Shoulder Shrug Stand, holding a pair of two-pound dumbbells at your sides. Keeping your neck straight, slowly lift up your shoulders toward your ears and lower them again. Repeat.
Read more: http://www.oprah.com/health/Computer-Related-Neck-and-Shoulder-Pain-Solutions/2#ixzz2bOGvlwNL
This exercise was provided for shoulder and neck pain…
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Chair push ups(beware of chairs with
wheels!)You also can do one side at a time.
Done correctly when you can feel the upper traps relax (soften)
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Treat the cause not the symptom
I can’t recommend a wireless Cell Phone Social Experiment
Go with wired
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Head habits and
Adaptive shortening
Treat problems not just symptoms
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“For every inch of Forward Head Posture, it can increase the weight of the head on the spine by an additional 10
pounds.” Kapandji, Physiology of Joints, Vol. 3
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THE Mouse…
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Of Pisiform and mice
One of the carpel bones and the easiest injured due to poor mouse fit
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Mice pad height
Changing the position of the forearm on the desk was found to affect contact pressure. The pisiform area contact pressure was highest when the wrist rested on the edge of the desk, and this was significantly higher than the other forearm positions
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Change wrist angleBy moving the Mouse placement
OR…
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Change the mouse
This one can hurt your texting thumb
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THE Keyboard…
Negative angle best for reducing tendons inflammation that can lead to carpel tunnel problems
But I rarely type… I talk with Dragon Naturally Speaking
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THE Keyboard…
Avoid this…
Just plug in a keyboard to your laptop
Did I mention I just talkFree DNS IPad app
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The Light(s) Light is measured in LUX or Foot-candles What is the lux/FC at the workstation? Is there reflecting light? Is there a bright light source in their visual
field? (light, window,…) Is lighting balanced (many sources or just 1
bright light One foot-candle is equal to one lumen per square
foot or approximately 10.764 lux
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Recommended illuminance targets in footcandles
Area or activity
Under 25 25-65 Over 65
Passageways 2
4 8
Grooming
15 30 60
Conversation
2.5 5 10
Reading/Study
25 50 100
Kitchen Counter
37.5 75 150
Hobbies 50 100 200 See any trends?
LUX meter app for IPad
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Office Additions
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Organize yourWorkstation
• Keyboard• Mouse• Phone• Documents• Light direction
Office ErgonomicsAvoiding Discomfort and injury by limiting the twisting and reaching but keep moving safely
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Straining neck to view monitor
Twisting of your neck and/or back
Office ErgonomicsRed Flags
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Reaching for keyboard and/or mouse
Poor lumbar support
Office ErgonomicsRed Flags
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• Inadequate lighting• Improper lighting• Improper monitor
brightness• Direct and reflected glare• 20/20/20 Rule?• Ctrl & scroll up to zoom in• Lens prescription
Office ErgonomicsAvoiding Discomfort and Injury/Office Lighting
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Current Ergonomics Monitor distance far away, still read clearly (LCD vs CRT) Keyboard placement push back; forearms on desk (don’t hold arms with
shoulders) Mouse placement goal is next to keyboard Chair height keyboard height? then adjust Use of footrests static is NOT good 100/100/100 posture hips to 130; open angle, knees > 90 Keyboard height elbow height OR LOWER Keyboard angle plane of forearm; neg.angle Wrist position YES always flat (unless pisiform pain) no wrist deviation Monitor height eye level or LOWER; comfort (type of glasses you use) Use of wrist rests too hard or too thin = bad Rest breaks 30 sec. every 10 min. (micro breaks) Correct posture? Dynamic = correctness
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Use your computer!!!
Change FONT size, color shape Use low vision screen Adjust mouse: speed, click, size
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Use your computer!!! Using the Windows Task Scheduler to do hourly break prompts.
XP:
http://blogedutech.blogspot.com/2011/04/simple-hourly-reminder-to-get-up-and.html
Windows 7:
http://www.howtogeek.com/120566/how-to-create-a-repeating-alarm-in-windows-7-without-extra-software/