ERGONOMICS

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.

Stay cool.. here are the ERGONOMICS to follow on

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

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.
10

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

11

12

13

REPETITIVE STRESS INJURIES

14

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.
15

CAUSES FOR INCREASING CLAIMS OF RSI IN INDUSTRIES:

Bonus and OT incentives Work without rest Lack of proper training Failure of supervision Unsuitable tools
16

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.

17

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

18

19

20

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.
21

CAUSES???

22

23

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
24

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

25

SYMPTOMS

They range from SLIGHT SENSE OF DISCOMFORT to EXTREME PAIN.

The symptoms actually include:

26

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.
27

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.
28

STAGES OF PAIN
EARLY.

TO
INTERMEDIATE.

TO
ADVANCED.

29

RISK FACTORS

PSYCHOLOGICAL

ENVIRONMENTAL

30

PHYSICAL

FORCE POSTURE FREQUENCY/DURATION

31

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.

32

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

33

EXTENSOR 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.
34

FLEXOR TENDINITIS

GANGLION CYSTS: A tendon sheath disorder. Ruptured sheath swells with synovial fluid, causing a bump.

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

35

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.
36

CARPAL TUNNEL SYNDROME

37

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.

38

39

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

40

41

AT WORK PLACE

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

42

BACK AND LEGS

43

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.

44

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.

45

HEAD AND EYES

46

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.
47

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.
48

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.
49

Not right
50

Not right too

51

52

SHOULDER AND ARMS

53

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.

54

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

55

WRIST AND HANDS

56

Keep wrists straight while keying and mousing.

57

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

58

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.

59

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

60

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

61

62

63

WRONG

64

CORRECT.

65

66

ORGANIZE YOUR WORKSTATION

67

68

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.

69

70

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.

71

Prevent slouch sitting..

72

Rest your back against backrest always.

73

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

74

75

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

76

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.

77

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.
78

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 armreach.

Position the keyboard directly in front of you.

79

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.
80

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

81

82

MONITOR PLACEMENT.

Position the monitor in front of you.

The screen height should be at the eye-level or slightly below eye level.

83

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

84

OVERVIEW

85

86

87

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.

88

89

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.
90

OFFICE STRETCHES

91

Flexibility/Stretching Exercises

92

Neck Stretch

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.

93

94

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
95

96

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.

97

98

Arms Behind Back Stretch

Hold hands behind back, and grasp hands together.

Pull shoulder blades back and down.

Hold 5 seconds. Repeat 5 times.

99

100

WRIST AND HAND

101

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.

102

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

103

104

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.) **

105

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

106

107

Wrist extended/fingers point down .

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

108

109

LEISURE STRETCHES

110

PECTORALIS CORNER STRETCH

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.
111

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.

112

113

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.

114

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

115

116

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.
117

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

118

119

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.

120

121

122

123

124

125

126

127

128

MAJOR SPINAL AILMENTS RESULTING FROM BAD POSTURE AT WORK PLACE.

129

130

131

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.

132

THE END

133