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Workplace : Habits of Harm (Office Pathokinesiology )

Workplace : Habits of Harm (Office Pathokinesiology ). Jon Turnquist MOL, OTR/L, ATP Fall 2014. “The Sitting Disease”.

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Workplace : Habits of Harm (Office Pathokinesiology )

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  1. Workplace : Habits of Harm(Office Pathokinesiology) Jon Turnquist MOL, OTR/L, ATP Fall 2014

  2. “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).

  3. Sitting is EVIL • Sitting 6 or more hours a day total = > mortality

  4. Even worse is how we sit!Myth of 90,90,90 Popular practice not based on research

  5. Too much disk pressure… Jelly donut

  6. 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!

  7. THE Chair… Wall-E ???

  8. 90,90,90 or 100,100,100 Open up the hips and decrease the disk pressure

  9. or Slouching without lumbar support Decreasing back pain by putting yourself at risk for a DVT…

  10. 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

  11. 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

  12. Neck and ShoulderDo these behaviors if you want! Neck ache or Headache Cervical spondylosis (spon·dy·lo·sis ) Rotator Cuff injury

  13. We carry our world on our shoulders How many things can you remember lifting up? VS. How many things can you remember pushing down?

  14. Loading up the neck Newton's 3rd Law: For every action there is an equal and opposite reaction.

  15. Prevalence of Cervical Cpondylosis • 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

  16. A too strong upper trapezius muscle will upset how your scapula rotation and shoulder works

  17. Mr. and Ms. Information This exercise was provided for shoulder and neck pain… 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

  18. 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)

  19. Treat the cause not the symptom Go with wired I can’t recommend a wireless Cell Phone Social Experiment

  20. Head habits andAdaptive shortening Treat problems not just symptoms

  21. “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

  22. THE Mouse…

  23. Of Pisiform and mice One of the carpel bones and the easiest injured due to poor mouse fit

  24. 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

  25. Change wrist angle By moving the Mouse placement OR…

  26. Change the mouse This one can hurt your texting thumb

  27. 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

  28. THE Keyboard… Avoid this… Just plug in a keyboard to your laptop Did I mention I just talk Free DNS IPad app

  29. 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

  30. Recommended illuminance targets in footcandles See any trends? LUX meter app for IPad

  31. Office Additions

  32. Organize your Workstation Keyboard Mouse Phone Documents Light direction Office Ergonomics Avoiding Discomfort and injury by limiting the twisting and reaching but keep moving safely

  33. Straining neck to view monitor Office Ergonomics Red Flags • Twisting of your neck and/or back

  34. Reaching for keyboard and/or mouse Office Ergonomics Red Flags • Poor lumbar support

  35. 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

  36. 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

  37. Use your computer!!! • Change FONT size, color shape • Use low vision screen • Adjust mouse: speed, click, size

  38. 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/

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