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Ergonomic Safety Tips DM

Dawn Marchiondo
Dawn Marchiondo

This document provides tips and exercises for maintaining proper ergonomics and preventing injuries associated with prolonged computer use. It offers tips on monitor placement, document positioning, glare reduction, eye exams, posture while typing, taking breaks, and equipment setup. Exercises are then described to focus on eyestrain prevention, the neck, shoulders, back, wrists, hands, and arms. The goal is to educate on safety and prevent accidents through proper ergonomics and stretching.

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Safety Presentation By Dawn Marchiondo
転Comfort Tips 転Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.
Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.
Your head and neck should be held upright (not bent back or down) and facing forward (not twisted). Shoulders should be relaxed with elbows close to your torso while keying.
Tip 1: Positioning your most-used items (stapler, Post-it速 Notes, pens, tape, 10-key, phone) within 18 inches in any direction
Tip 2: Alternate your work position throughout the day
Tip 3: Use headsets or a speakerphone when talking on the phone for long periods of time (or while keying or writing)
Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).
Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.
Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.
Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.
Exercises (See your healthcare provider before exercising if you are experiencing any medical concerns)
Focusing Technique Focus: Preventing Eyestrain While standing or sitting: ≒ Look out a window or as far away from work area as possible ≒ Focus on a far-away object ≒ Move your eyes around to look at other objects ≒ Look back at computer screen Repeat often throughout workday
Palming Exercise Focus: Preventing Eyestrain While sitting at a chair, with your elbows leaning on your work surface: ≒ Cup your hands over your eyes, with your palms resting on your cheekbones (avoid applying pressure on your eyeballs) ≒ Cross your fingers over the bridge of your nose (shutting out light) ≒ Close your eyes for 15 seconds while breathing deeply ≒ Uncover your eyes
Wrist Flex and Extension Focus: Forearms and Hands While standing or sitting: 転Extend arms in front of you with palms facing down 転Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds 転Flex both wrists so fingers point to floor and hold for 5 seconds 転Relax and repeat
Head Tilt and Turn Focus: Head and Neck While sitting upright with shoulders relaxed, slowly: ≒ Lower your head to your shoulder, then hold, return to center and repeat on the other side ≒ Turn your head to look over your shoulder and repeat on the other side ≒ Lower your chin to your chest and return to starting point ≒ Repeat the sequence three to five times
Neck Glide Focus: Neck While sitting comfortably upright and looking straight ahead: ≒ Keep your head and ears level, gently glide your head back, as far as it will go ≒ Now glide your head forward Repeat three times
Shoulder and Arm Rolls Focus: Neck, Shoulders and Upper Back While sitting or standing with your shoulders relaxed, slowly: ≒ Roll both your shoulders backward, down and around in a circular motion ≒ Repeat three to five times
Wrist Circles Focus: Forearms While sitting in a chair: ≒ Hold hands out with palms down ≒ Slowly rotate hands (as if drawing circles with fingertips) ≒ Rotate inward, then reverse motion five times each
Hand Flex Focus: Hands and fingers While standing or sitting: ≒ Slowly clench fists ≒ Slowly open and spread fingers ≒ Repeat five to ten times
Arm Massage Focus: Forearms While sitting at a desk or table: ≒ Place arm in front of you with hand palm-down ≒ Use thumb to press firmly on opposite arm, moving it slowly from wrist to elbow and back down ≒ Repeat 3 times
HANDOUTS
Ergonomic Safety Tips DM
Ergonomic Safety Tips DM
Ergonomic Safety Tips DM
KNOW SAFETY! NO ACCIDENTS! BE SAFE! ANY QUESTIONS???

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Ergonomic Safety Tips DM

  • 2. 転Comfort Tips 転Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.
  • 3. Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
  • 4. Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
  • 5. Tip 3: Prevent eyestrain by getting an eye exam every one to two years.
  • 6. Your head and neck should be held upright (not bent back or down) and facing forward (not twisted). Shoulders should be relaxed with elbows close to your torso while keying.
  • 7. Tip 1: Positioning your most-used items (stapler, Post-it速 Notes, pens, tape, 10-key, phone) within 18 inches in any direction
  • 8. Tip 2: Alternate your work position throughout the day
  • 9. Tip 3: Use headsets or a speakerphone when talking on the phone for long periods of time (or while keying or writing)
  • 10. Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).
  • 11. Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
  • 12. Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
  • 13. Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.
  • 14. Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.
  • 15. Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
  • 16. Tip 2: Keep the space under your desk free of clutter
  • 17. Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.
  • 18. Exercises (See your healthcare provider before exercising if you are experiencing any medical concerns)
  • 19. Focusing Technique Focus: Preventing Eyestrain While standing or sitting: ≒ Look out a window or as far away from work area as possible ≒ Focus on a far-away object ≒ Move your eyes around to look at other objects ≒ Look back at computer screen Repeat often throughout workday
  • 20. Palming Exercise Focus: Preventing Eyestrain While sitting at a chair, with your elbows leaning on your work surface: ≒ Cup your hands over your eyes, with your palms resting on your cheekbones (avoid applying pressure on your eyeballs) ≒ Cross your fingers over the bridge of your nose (shutting out light) ≒ Close your eyes for 15 seconds while breathing deeply ≒ Uncover your eyes
  • 21. Wrist Flex and Extension Focus: Forearms and Hands While standing or sitting: 転Extend arms in front of you with palms facing down 転Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds 転Flex both wrists so fingers point to floor and hold for 5 seconds 転Relax and repeat
  • 22. Head Tilt and Turn Focus: Head and Neck While sitting upright with shoulders relaxed, slowly: ≒ Lower your head to your shoulder, then hold, return to center and repeat on the other side ≒ Turn your head to look over your shoulder and repeat on the other side ≒ Lower your chin to your chest and return to starting point ≒ Repeat the sequence three to five times
  • 23. Neck Glide Focus: Neck While sitting comfortably upright and looking straight ahead: ≒ Keep your head and ears level, gently glide your head back, as far as it will go ≒ Now glide your head forward Repeat three times
  • 24. Shoulder and Arm Rolls Focus: Neck, Shoulders and Upper Back While sitting or standing with your shoulders relaxed, slowly: ≒ Roll both your shoulders backward, down and around in a circular motion ≒ Repeat three to five times
  • 25. Wrist Circles Focus: Forearms While sitting in a chair: ≒ Hold hands out with palms down ≒ Slowly rotate hands (as if drawing circles with fingertips) ≒ Rotate inward, then reverse motion five times each
  • 26. Hand Flex Focus: Hands and fingers While standing or sitting: ≒ Slowly clench fists ≒ Slowly open and spread fingers ≒ Repeat five to ten times
  • 27. Arm Massage Focus: Forearms While sitting at a desk or table: ≒ Place arm in front of you with hand palm-down ≒ Use thumb to press firmly on opposite arm, moving it slowly from wrist to elbow and back down ≒ Repeat 3 times
  • 32. KNOW SAFETY! NO ACCIDENTS! BE SAFE! ANY QUESTIONS???