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Ergonomics means the organisation and science
of work, the design of the work place and working
tools, i.e., it means wherever practicable trying
to get the design of the work place to suit the tasks
of the worker. With technology constantly being updated
it is inevitable that we can suffer if the equipment
does not exactly meet our needs. Every body type is
different and so careful selection of office furniture
is necessary to suit you. It is essential that you
are sitting comfortably in your chair in relation
to your desk, p.c. and telephone.
Ergonomic workstations
Your workstation comprises essentially of your desk
layout, p.c., chair and you.
1.The desk must be at the correct height
for you; the top of the monitor should be
on the same level as your eyes; the keyboard flat
or slightly raised. You may need an ergonomic wrist
and mouse rest but only if it keeps the wrists in
the neural position.
2.The layout of the desk should be so that
everything is within easy reach. If you use
the telephone a lot with your p.c, a headset is useful,
and a document holder if you input data from paper
to p.c.
3.The chair should have a wide moveable
pedestal base on castors and have either
adjustable or no arms, adjustable height, lumbar control,
and the seat should have a tilting mechanism. Adjustable
seat depth is also preferred.
4.You should be sitting well back in your
chair, your lower back well supported and
feet firmly on the ground. A footstool can help if
you have short legs. Your elbows need to be 90 degrees
horizontal to the desk. Adjust your chair to suit
you!
5.Pace yourself when typing; your wrists
should be flat. Practise stroking the keys
to maintain a steady rhythm.
6.Take regular work breaks and
above all keep checking your posture
and exercise.
Work break exercises
Sitting all day at a keyboard with a large workload
and poor posture can lead to all sorts of problems.
It is essential in all sedentary occupations to take
regular work breaks, i.e. five minutes every half
hour. Get up, stretch, move around. The following
exercises will help:-
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Practise pulling in (retracting) your chin.
This produces a double chin. Then push your chin
out. The action resembles a tortoise poking its
head out from its shell!
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Shrug shoulder slowly up and relax the shoulders
down.
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Circle shoulders round slowly, either together
or separately. For a variation try circling one
shoulder up to three-quarters round, hold, and
then continue.
-
Place hands loosely behind neck and bring elbows
forward. Push elbows out, back and extend head
back supported by hands.
-
Clasp hands together. Turn hands outwards,
extend elbows pushing arms out in front of you.
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Margolis Ergonomic Office
Furniture :
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Ergonomics
Hot Tips!
1.Cut down on computer use if you can. Don't
overdo it.
2.Take mini breaks of five minutes every half
hour.
3.Let your arms drop down by your sides now and
then to get the circulation going and flex and
stretch the fingers.
4.Don't be an e-mail junkie – use the telephone
instead.
5.Respect your body's limits. Pain means your
body is in distress.
6.Learn the short-cut keystrokes instead of using
the mouse.
7.Don't hammer on the keys.
8.Use a normal p.c and keyboard rather than a
laptop. Laptops are not designed ergonomically
for prolonged periods of use. Wherever possible
use docking stations and a normal p.c. and keyboard.
If this is not possible then add riser blocks
or books to bring the screen up to eye level and
use a detachable keyboard and mouse.
9.Switch your mouse operating hand every month
or so.
10.Don't hold the phone between your shoulder
and head.
11.Above all practise all the work break stretches.
12.Exercise regularly in leisure time focusing
on upper limbs. |
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Ergonomic
Visits
We are able to offer an ergonomic visit
in the comfort of your own home or office, singly
or in groups, the check that your work-station
is in order. It is vital that the furniture 'fits'
the work and the use, that the software is user-friendly
and that the environment is risk free.
Our physiotherapists are ergonomically trained
to a high level with many years of Occupational
Health experience, compliant with EU Regulations
of Health and Safety. An ergonomic report
is offered as well. |
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Caroline Rugman, MCSP, Chartered Physiotherapist
has clinics at:
35 Cloth Fair, EC1A 7JQ and 31 Queen Anne Street,
W1G 9HX close to Margolis Furniture
next to Harley Street. Her physio team also offer treatment
for sports injuries, RSI, back and neck pain,
arthritis, rehabilitation, acupuncture and respiratory
conditions. Home visits are by arrangement. |
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