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WellGOnomics. How We Move Matters. What you do affects how you feel. Ergo what???. Ergonomics. The study of optimizing the interface between human beings, and the designed objects and environments with which they interact. A Healthy Work Space Makes a Difference!.

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How We Move Matters

What you do affects how you feel

What you do affects how you feel

Ergo what

Ergo what???


  • The study of optimizing the interface between human beings, and the designed objects and environments with which they interact.

A healthy work space makes a difference

A Healthy Work Space Makes a Difference!

What prolonged repetitious activities do you do regularly

What Prolonged/Repetitious Activities Do YOU Do Regularly?

Task Rotation

Mini Breaks

Breaks for your eyes

Breaks for your eyes

The 20-20-20 Rule

  • Every 20 minutes, take your eyes off your computer and look at something 20 feet away for at least 20 seconds

Sitting ergonomically

Sitting Ergonomically

  • Hands,wrists, andforearmsare straight, in-line, and parallel to the floor.

  • Headis level or bent slightly forward, forward facing, balanced, and in-line with thetorso.

  • Shouldersare relaxed andupper armshang normally at the side of the body.

  • Elbowsstay in close to the body and are bent between 90 and 120 degrees.

Sitting ergonomically1

Sitting Ergonomically

  • Feetare fully supported by the floor or a footrest may be used.

  • Backis fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.

  • Thighsandhipsare supported by a well-padded seat and parallel to the floor.

  • Kneesare about the same height as the hips with thefeet pointing forward.

Environmental ergonomics

Environmental Ergonomics

What is Environmental Ergonomics?

Environmental ergonomics1

Environmental Ergonomics

  • Hearing/Noise/Vibration

  • Lighting

  • Climate/Air Quality

  • Cleanliness and odors

I m still standing great

I’m Still Standing… (Great!)

  • Organize your work space

  • Change your position, shift your weight

  • Support can be helpful

  • Good shoes can make a big difference

Lift cautiously

Lift Cautiously

  • Warm up first

  • Start with knees bent and curved spine

  • Push up with legs—not arms and back

  • Build a bridge

  • Keep heavy/bulky loads next to you

  • Push rather than pull

And s t r e t c h

And S-T-R-E-T-C-H

Suffering from techno stress or distress

Suffering from Techno Stress or Distress?

  • Unnatural posture and positions

  • Repetitive motions

  • Integral part of our lifestyle during and outside of work

Texting tips

Texting Tips

  • Reduce your keystrokes. Keep your messages brief.

  • Take advantage of word prediction or auto complete tools

  • Pick a device that has a full keyboard.

  • Use shortcuts.

  • Use a neutral grip when holding the device.

  • Maintain an upright posture while texting.

  • Rest the thumb by using alternative fingers.

Texting tips1

Texting Tips

Keyboard Users

  • Type using the pad of your fingertip.

  • Avoid using the tip of your fingernails. This can create an awkward bent position for your thumb which can lead to possible discomfort.

  • Touch Screen Users

  • Use your phone in a vertical position while typing (small screen view); this will reduce the amount of reaching space your thumb will have to cover to push a key.

  • If you do have thumb or wrist pain, don’t plan to compensate with a stylus or pen as touch screens are heat sensitive and will not recognize anything but a fingertip.




Be a smart phone smartie

Be a Smart Phone Smartie

  • Use hands free devices to eliminate awkward, static postures ‐ especially during long phone calls.

  • Limit duration and frequency of calls, texts, and emails.

  • Maintain neutral wrist posture and alternate hands when holding devices.

  • GENERAL SAFETY REMINDER: Avoid mobile phone use when walking, driving, or biking.

Tablet pointers

Tablet Pointers

  • For extensive text entry, use a separate keyboard and prop the tablet on a stand to improve the viewing angle.

  • Limit duration of tablet use ‐ take frequent micro-breaks.

  • Focus on neck posture ‐ avoid excessive looking down when reading emails or texts.

  • For prolonged reading while seated, prop the tablet on a backpack, pillow, etc. to bring the screen closer.

  • Alternate hands and fingers when using buttons/touchscreens.

  • Search application stores for products that reduce keyboard use.

  • Maintain neutral wrist posture and alternate hands when holding devices. For tablets, consider cases with hand straps to reduce gripping.

An ounce of prevention

An Ounce of Prevention

  • Become aware of your posture.

  • Sit close to your work and keep frequently used materials within reach.

  • Maintain neutral wrist/arm postures as much as possible.

  • Avoid twisting and bending motions.

  • Use both hands instead of one to lift or complete tasks.

  • Respect your discomfort or pain.

Slips trips and falls oh my

Slips, Trips, and Falls…Oh My

A slip occurs when there is too little friction or traction between footwear and a walking surface.

A trip occurs when a person’s foot contacts an object or drops to a lower level unexpectedly, and they are thrown off balance.

Slips trips and falls oh my1

Slips, Trips, and Falls…Oh My

  • Use the handrail from start to finish

  • Avoid carrying loads on the stairways- or only carry loads you can see over.

  • Keep your eyes on where you are going, and descend stairs slowly to keep your balance and identify tripping hazards.

  • Test potentially slippery stairs by tapping them with your foot.

  • Going up or down, keep weight on your back leg until your front foot is safely on the next step. This maintains your center of gravity.

How you move matters

How You Move Matters

  • What you do off the job may impact how you feel and move during the workday.

    • Lifting

    • Twisting

    • Repetitive motions


How can you work


rather than



STOP: Evaluate and check to make sure this is the safest and best way. If you are not sure…

THINK: Is there an easier way? Do you need help? Do you need safer equipment? Do you need a second opinion? Do you need to set a timer to make sure you take a break?

GO: Proceed with caution, and if things still do not feel safe, reevaluate.


Take a break to stretch often

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