ERGONOMICS

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ERGONOMICS
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THINKING ABT DEFINITION....PLS STOP..
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DEFINITION

• ERGONOMICS is defined as the science related to
  man and his work, embodying the anatomic,
  physiologic, and mechanical principles affecting
  the efficient use of human energy.

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• Stay cool.. here are the ERGONOMICS to follow on

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• The posture depends upon the psychological,
  physical and surrounding environment of the
  person.

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ABOUT SPINE
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• The spine is nothing but the series of bones
  which are strong and are supportive, at, to the
  back.
• It gives stability by the close association of
  those vertebrae ,with the help of other
  supportive tissues.., like ligaments and muscles.

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• It has only 3 movements..,
• Flexion
• Extension
• Side flexion.

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REPETITIVE STRESS INJURIES
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• Before going to the topic here are the few facts
  .
• Among every 10 people in worlds software
  professionals, 3 are affected with a syndrome
  called COMPUTER AFFECTIVE SYNDROME Which may
  include amongst is RSI.

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• CAUSES FOR INCREASING CLAIMS OF RSI IN
  INDUSTRIES
• Bonus and OT incentives
• Work without rest
• Lack of proper training
• Failure of supervision
• Unsuitable tools

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• The continuous use of same body movement and sets
  of muscles responsible for that movement during
  the normal working shifts can lead to the onset
  initially of fatigue and ultimately of immediate
  or cumulative stress in local body area concerned.

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• The COMPUTER grabbed a major role in the life
  of people,,, and it has become an addiction to
  them such . here are the few examples of them

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DEFINITION

• An RSI is an injury caused by overusing muscles
  and bones through repeated movement that stresses
  the system.
• OTHER NAMES ARE
• Cumulative Trauma Disorder
• Repetitive Motion Injury.

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CAUSES???

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• Rapid repetitive movements
• Lack of job variation
• Inadequate rest breaks
• Awkward positions
• Poor tool and equipments
• Increase in workload and timings
• Improper use of equipment

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• Vibration
• Excessive force
• Changes in work force
• Lack of control on work
• Cold

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SYMPTOMS

• They range from SLIGHT SENSE OF DISCOMFORT to
  EXTREME PAIN.
• The symptoms actually include

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• Pain, dull ache.
• Loss of sensation (numbness) especially at
  nights.
• Aches/pains worse at nights.
• Tingling or burning sensations.
• Swelling around wrist / hand.
• Dry shiny palm.

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• Pins and needles discomfort.
• Clumsiness.
• Muscle weakness and fatigue.
• Muscle spasm.
• Joint restriction/loss of movement.
• Crackling feeling when swollen tendons are
  pressed tightly.
• Ganglion formation.

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STAGES OF PAIN

• EARLY.
• TO
• INTERMEDIATE.
• TO
• ADVANCED.

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RISK FACTORS

• PSYCHOLOGICAL
• ENVIRONMENTAL

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• PHYSICAL
• FORCE
• POSTURE
• FREQUENCY/DURATION

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• The REPETITIVE STRESS INJURIES occur due to the
  continuous stress on the part
• Hence these are classified in accordance to the
  part of the body undergoing stress directly or
  indirectly.

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• The following are the RSIs occurring.. and the
  causes are also given

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• EXTENSOR TENDINITIS
• FLEXOR TENDINITIS

• Affects the muscles that straighten the finger.
  caused by holding hands in the stop traffic
  position, as when using the mouse or keying.
• Affects the muscles used to bend fingers. caused
  by excessive finger motion or gripping of mouse.

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• GANGLION CYSTSA tendon sheath disorder.
  Ruptured sheath swells with synovial fluid,
  causing a bump.

• From excessive bending and/or deviating the wrist
  or other joint.

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• STENOSING TENOSYNOVITIS
• Types DeQuervains Disease, Trigger Finger

• Tendon moves with great difficulty through
  swollen sheath. DeQuervains Disease affects
  tendons on side of wrist at base of thumb. From
  holding thumbs while typing or hard-hitting of
  space bar. Trigger Finger tendon gets locked in
  swollen tendon sheath.

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CARPAL TUNNEL SYNDROME
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• Deltoid is the muscle which gets wasted easily in
  the human body if its not used regularly and
  vigorously.
• Its found that the deltoid muscle is seen weak in
  many of the computer operators as they less use
  this muscle.

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• In the next slide, you will see the main pressure
  points in the body when u sit on chair.

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AT WORK PLACE

• The following slides shows how the main parts of
  the human body should be at work place.

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BACK AND LEGS
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• Sit back and let back of the chair support your
  upper body
• Keep feet flat on the floor or use a footrest.
• Hips should be at 90 to 130 open angle.

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• Avoid pressure on the back of the thighs from the
  front edge of chair.
• Learn to adjust your chair.
• Legs should move freely under the desk.

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HEAD AND EYES
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• Position head over hips.
• The monitor and keyboard should be directly in
  front of you.
• Position the monitor about arms length away with
  the first line of type at eye level or slightly
  below.

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• Ideally your eyes should be positioned from 20 to
  25" from the screen with the screen positioned
  lower (rather then higher) to reduce neck strain.
  
• It is also important to take frequent breaks to
  give your eyes a rest from the strain of close
  focusing for long periods.

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• Hold the phone receiving rather than cradling
  it between shoulder and head.
• Avoid glare on the monitor screen.
• Use a document holder and take vision breaks
  regularly.

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• Not right

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• Not right too

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SHOULDER AND ARMS
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• Keep shoulders relaxed and arms close to your
  body.
• Keep the workstation at proper height no
  hunching of shoulders , no leaning forward to the
  desk to work.
• When keying, keep forearms somewhat parallel to
  the floor.

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• Use armrests to support your arms.
• Avoid repetitive and excessive reaching.

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WRIST AND HANDS
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• Keep wrists straight while keying and mousing.

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• Keep hands and forearms off hard and sharp
  surfaces for long periods.
• Take mini breaks.

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• Use light pressure on the key board.
• A wrist rest may be helpful to prevent contact
  stress and support wrists in a non-bent position.

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• Use of wrist supports helps in the correct
  position of wrist and also relives excessive and
  unwanted pressure on the area.

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• Wrist rest can be kept to relieve direct stress
  on it.

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• WRONG

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• CORRECT.

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ORGANIZE YOUR WORKSTATION
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• Have adequate desk space to store and organize
  work materials.
• Keep frequently used items close.
• Keep work area clean and well arranged.
• Remove the obstacles from under desk.

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SITTING PRACTICES

• Adjust the seat of the chair so that your thighs
  are horizontal and your knees are at right
  angles.
• Have a footrest under your foot.

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• Prevent slouch sitting..

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• Rest your back against backrest always.

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• Avoid sitting for long periods, have a small walk
  in between, if possible.

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• Sit close to your work.
• Move your back, head, shoulders, elbows and wrist
  along with your knee and ankle..

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• Adjust arm-rests so the shoulders are relaxed and
  the elbows at 90 degrees.
• Do not follow your sedentary lifestyle in work
  place. Share a few light jokes with your
  colleagues every 30minsbrings you a general
  relaxation.

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WORK SURFACE

• It should be at about the height of elbows when
  the arms are hanging straight down when seated.
• Give free room space for legs to move on at your
  foot level.
• As said, use a footrest always.

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KEY-BOARD AND MOUSE.

• Position of keyboard to your wrist straight
  with elbows at 90 degrees.
• Place all the items related to you at the arm-
  reach.
• Position the keyboard directly in front of you.

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• Use wrist or palm supports in between.
• Use soft balls for pressing, which helps in
  strengthening the hand muscles, thereby
  preventing them to go into hypertrophy.
• Hold the mouse loosely with the palm and all
  fingers.

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• Use light touch on mouse rather than pressing it
  hardly.
• Move the mouse with whole arm initiating movement
  from the shoulder.

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MONITOR PLACEMENT.

• Position the monitor in front of you.
• The screen height should be at the eye-level or
  slightly below eye level.

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• The ARM-GUIDE rule should be followed.. that is
  the distance between monitor and you is the arm
  length.

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OVERVIEW
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HOME AND HOBBIES

• Things do away from work can also contribute to
  physical strain and fatigue.
• Be aware of how you use your body during physical
  activities.

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REMINDERS
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• Take mini-breaks and stretch throughout the day.
• Alternate job tasks to avoid repetitive motion.
• Break up tasks into smaller parts.
• Avoid using excessive force.
• Get help to lift heavy objects.
• Maintain natural postures.

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OFFICE STRETCHES
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Flexibility/Stretching Exercises
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Neck Stretch

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• Tilt ear toward shoulder.
• Reach up and touch top of head with palm to hold
  in tilted position.
• Hold 5-10 seconds. Repeat 2-3 times (come out of
  stretch very slowly.) Reverse side.

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Overhead Reach

• Take a deep breath and reach up over head with
  both arms.
• Hold 5-10 seconds.
• Exhale and lower slowly.
• Repeat 2-3 times

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Chair Rotation Stretch

• Sit in chair, and if you can, wrap feet around
  chair legs.
• Reach across body and grab back of chair.
• Pull gently to increase stretch in mid back.
• Hold 5-10 seconds. Repeat 5 times.

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Arms Behind Back Stretch

• Hold hands behind back, and grasp hands together.
• Pull shoulder blades back and down.
• Hold 5 seconds. Repeat 5 times.

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WRIST AND HAND
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• With fingers of other hand, gently press down
  above the knuckles-bending wrist down.
• (Do not hold at the fingers to push down.)
  Hold for 5-10 seconds.
• Keep shoulder relaxed when stretching.

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• Hold arm straight at waist height.
• Repeat 2-3 times

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Wrist extended/fingers point up 

• Hold arm straight at waist height with palm
  facing away from you and fingers pointing up.
• Hold onto palm of hand and stretch wrist back.
• (Do not pull on fingers.)

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• Make the fingers and thumb (on the hand that is
  pushing the other hand back) are kept together.
• Hold 5-10 seconds. Repeat 2-3 times

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Wrist extended/fingers point down .

• Do as above, but with fingers pointing towards
  the floor.
• Hold 5-10 seconds. Repeat 2-3 times.

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LEISURE STRETCHES
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PECTORALIS CORNER STRETCH

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• Stand at a corner about a foot away from the wall
  with forearms on opposite sides of the corner.
  One foot should be forward.
• Elbows should be at slightly below shoulder
  height.
• Keep abdominals tight to avoid arching back.

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• Lean gently in towards corner by bending the
  front knee until a stretch is felt in front of
  the chest.
• Hold 5-10 seconds. Repeat 2-3 times.

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Thoracic Spine Extension Stretch

• Lie on your back with a pillow under your knees.
  Place a firmly rolled towel under your shoulder
  blades across your upper back.
• Raise arms up as you inhale.

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• Lower arms as you exhale, and hold a couple of
  seconds.
• Do this 5 times.

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PROP UPS OR PRESS UPS 

• Lie on stomach and either prop up on forearms, or
  if wrists are not compromised, press up through
  hands.
• Let stomach sag, and allow back to arch without
  using back muscles.

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• If propped on elbows, hold 5-10 seconds. Repeat 5
  times.
• If on hands, press up and down slowly 10 times.

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RELAXING STRETCHES DURING BREAKS

• The following stretches may be performed at any
  time during work, which gives a general body
  relaxation and relieves the stress and strain.
• It will generally take around 2-3 minutes, and
  are very simple and can easily be performed.

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• MAJOR SPINAL AILMENTS RESULTING FROM BAD
  POSTURE AT WORK PLACE.

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• This enables you to have breaks automatically on
  this set up. Please try out for best results
• This site was found in the internet which would
  help people who are in front of system for more
  time.

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THE END