Ergonomics Extravaganza
Drs. Matthew and
Michelle Mix
Computer Usage

75 percent of Americans use
the Internet and spend an
average three hours a day
online."
–

Brad Stone, "Hi-Tech's New Day",
Newsweek, April 11, 2005, p. 62
80 percent of children
between the ages of eight
and 18 regularly use
computers
–
International Ergonomics Association’s
(IEA) Ergonomics for Children and
Educational Environments Technical
Committee
Taking Breaks

Almost all ergonomics professionals agree
that taking breaks during typing is essential
for preventing and recovering from RSI.
There are 3 types of breaks a typist should
take.

Eye breaks: Looking at a computer screen causes
your eyes to blink less often which exposes your eye
surface to air for more time. This can cause changes
in how your eyes normally function. Every 15
minutes or so you should look at a distant object or
scene more than 20 feet away for a 30 seconds to 2
minutes, depending on your eye strain. Every 30
minutes you should also blink your eyes rapidly for
10 seconds. This refreshes the tear film and clears
dust from the eye surface.

Micro-breaks: Occupational studies reveal that
typing occurs mostly in short bursts of activity, not as
a continuous activity. Between these typing bursts
you should do something to break the repetitive
nature of the typing activity. Performing a brief
stretch, standing up or moving around can all do this.
A micro-break is not a break from your usual
activities but rather a break from the repetitive nature
of your activities. Micro-breaks are vital for RSI
prevention.

Rest-breaks: Every 60 - 90 minutes a brief rest break should
be taken. These breaks usually span between 2 to 5 minutes or
even longer depending on the strain. During these breaks it is
recommended that you stand up and move around. Get a glass
of water for example. It is also important to do some small
exercise to relieve muscle fatigue. Rest breaks give other
muscles a chance to work, which helps relieve fatigue and
increase stamina. If you already experience RSI pain, then
timing these breaks is extremely important. See how long you
can type without experiencing pain, tingling or numbness then
subtract 10 minutes from that. This period should be the
amount of time you type before taking a break.
Arm Across Chest
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This will stretch out your
shoulders, upper arms and
upper back and improve
your posture whilst you work
on your computer.
Place your right arm across
your chest, and your left
hand just above your elbow.
Pull your arm across chest
and hold for 10 seconds.
Relax, then repeat on other
arm.
www.rsiwarrior.com/ergonomics.html
Backwards Lean

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Stand with your feet
shoulder width apart
and hands on lower
back.
Looking straight ahead,
slowly lean back,
keeping legs straight.
Neck Tilt


This exercise will stretch the
upper shoulder and neck
muscles. This will allow
easier head movements and
improve blood circulation.
Sitting straight in your chair,
tilt head towards one
shoulder as far as you can
without straining.
Calf Stretch
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Prolonged sitting can lead to
poor blood circulation in the
lower limbs. This exercise will
help move stale blood out of the
lower limbs and will help to
keep the calf muscles flexible.
Raise a leg so that it is straight.
Point your toes towards you.
Hold for few seconds.
Point away, hold for few
seconds.
Repeat
Mouse Movement
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When using a mouse the following
techniques significantly lessen the strain:
When clicking, moving the cursor around
the screen in circles a few times after the
click provides a tiny exercise. This helps
relieve strain from the click itself.
Avoid resting your wrist and forearms
when moving the mouse.
Move the mouse from your shoulder.
Avoid gripping the mouse tightly, instead
hold the mouse gently with all your
fingers.
Avoid lifting your smallest finger when
using the mouse.
Click the mouse buttons gently and
patiently.
Lifting/Carrying

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Keep your chin up while lifting and
setting objects down. This helps to
engage your legs and spares your
back! Also, never keep your knees
locked straight while forward bending
- this places too much stress on the
low back and can cause "locking" of
the sacroiliac joints (this hurts!).
Therefore, always try to partially bend
at least one knee while bending - you'll
notice the difference.
Carry objects as close to your chest
as possible to decrease the forces
placed upon the spine.
Don't twist while carrying. The
lower back (lumbar spine) is not
designed for twisting. Pivot, if you
must turn.
If given the choice, it's better to push
a heavy load than to pull it. Simple
physics dictate this, so why mess with
Mother Nature?
Garden Tools

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The right tool starts with the grip…a pliable, non-slip
grip is best.
A pliable, soft grip will protect your joints and help
keep your hand from cramping.
A non-slip handle means you don't have to waste
energy hanging onto the tool.
Note the bicycle grips added to some of the tool
handles.
Next, look for a tool with the right size grip. To find the
right fit, make a circle with your index finger and
thumb. That's how big the grip of your tool should be.
When buying a new tool, look for tools with a
depression or ridge on the handle. This will keep your
hand lined up with the tool in a neutral position - with
the thumb up and the wrist straight. This will keep you
from straining your hand, arm and shoulder and
encourage you to use the tool in a smooth, gliding
motion.
Tools with longer handles will make it easier to garden
by saving you from bending over or overextending
your reach in the garden. A long handle will also give
you some leverage and help you in using the tool.
Check the weight of any tool you're going to buy and
any tool you already use. The tool should be heavy
enough to be durable but not so heavy it is fatiguing to
use. A lightweight tool means more energy to garden.
Kneeling

Use knee pads/kneeling pad
Ergonomic
Sleeping Positions
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Never sleep on your stomach. Sleeping on the stomach increases the
normal curves in the neck and the low back resulting in additional
nerve compression and stress to the guiding joints or facets of the
vertebrae.
Sleep on your side with the knees slightly bent and one pillow between
the knees.
Side sleeping — Pull your pillow down into the shoulder to support the
neck.
For sleep on your back, place two pillows under the knees to reduce
stress to the low back, neck and mid back.
Back sleeping - In order to support the neck, the pillow must accept
the weight of the back of the head.
Standing
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Rubber mat — If you stand behind a counter or at
a cash register can cushion the feet reducing
stress on the legs and spine.
One foot up — When standing it's best to spread
the feet at shoulder width and put equal weight on
each foot. However, with extended standing if there
is a cabinet bottom or ledge behind the counter
where you stand, you can temporarily put one foot
up on the ledge, switching feet from time to time
and also standing on both feet evenly, to reduce
stress to the low back.
Rise on toes — With your feet at shoulder width
and your weight placed evenly on each foot, slowly
rise on your toes lifting your heels from the floor.
This will contract the muscles of the leg which will
not only exercise the muscles but will facilitate the
return of the blood to your heart.
Flat footed squat- If struck by a back pain or
spasm in the low back with extended standing, put
your feet at shoulder width, bend your knees, squat
down to the floor rocking back on your heels and
find the center of gravity. You should experience
relief.
Phone vs. Headset

Headsets allow for a
neutral spine position
Video Gaming

“If you see the kids using
[portable] games, their necks
are forward flexed, they’re not
holding the game with their
arms next to their body, they
have awkward postures.
There’s repetition and duration,”
–

Karen Jacobson Ed.D., CPE,
OTR/L, FAOTA, Clinical
Professor of Occupational
Therapy at Boston University
orthopedic and rehabilitation
specialists are reporting record
numbers of children with hand
and upper-extremity injuries,
mostly the results of playing
video games.
–
Inland Southern California
Press-Enterprise
That’s why we check children.
Let’s give our children every
opportunity for a healthier life.