Transcript ERGONOMICS DEFINITION  ERGONOMICS is defined as the science related to man and his work, embodying the anatomic, physiologic, and mechanical principles affecting the efficient.

ERGONOMICS
1
2
3
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.
4
5

Stay cool.. here are the
ERGONOMICS to
follow on…
6
7
The posture depends upon
the psychological,
physical and
surrounding
environment of the
person.
8
9

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 RSI’s 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.

FLEXOR TENDINITIS

Affects the muscles used to
bend fingers. caused by
excessive finger motion or
gripping of mouse.
34

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: DeQuervain’s Disease,
Trigger Finger


Tendon moves with great
difficulty through swollen
sheath. DeQuervain’s
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 30mins……brings 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