Office Ergonomics Brochure (PDF) - Therapeutic Associates

Office Ergonomics
Our Approach to Physical Therapy Embodies
3 Principles that Encourage Good Health.
Prevention:
Strength
Flexibility
Rehabilitation:
Physical Therapy
Manual Therapy
Management:
Posture Training
Proper Fitness Program
“After making minor changes to my
workstation, getting up from my desk
every hour, and doing some simple
exercises, I noticed a major difference
in my productivity.”
— Cindy Smith
Customer Service Representative and Patient
Exercise
Sport Specific Training
Biomechanical Gait Analysis
Annual Physical Therapy
Exam
Pre-Surgery Program
Workplace Design
Ergonomic Consulting
Stretch and Flex
Sports Therapy
Pain Management
Inflammation Reduction
Range of Motion Restoration
Posture Retraining
Core Strengthening
Post-Surgery Rehab
Return to Work Programs
Education
Post-Injury Training
Sports
Occupational
Foot Orthotics
Special Needs Population
Arthritis
Obesity
Women’s Health
Congenital Deformities
Workstation Analysis
Ergonomic Consulting
P H Y S I C A L T H E R A P I S T O W N E D & D I R E C T E D
O U R F O C U S I S Y O U .
Since 1952
www.therapeuticassociates.com

Therapeutic Associates
www.therapeuticassociates.com
Your Workstation Set-up
POSTURE For postural support, sit all the way
back into the chair; knees should be slightly
lower than hips with the seat tilted forward if
possible; avoid twisting the neck and back; do
not cross legs or shift weight to one side
BACK Lumbar support should fit into the
curve of your low back providing even
pressure and support; back angle of the chair
should be adjustable for occasional variations
and should support the upper body in a vertical
position
SEAT Adjustable height and angle; firm
cushion; “waterfall” front helps circulation
to legs and feet; avoid sitting in a reclined
position; try tilting the seat pan forward to
achieve better seated posture
DESK Work surface height should allow room
to move legs and make postural adjustments;
adjustable surface height preferable; If
keyboard and mouse are on the desk, the
work surface should be large enough to permit
different positions of the monitor, keyboard
and mouse
FEET Entire sole should rest comfortably on
the floor; Use a foot rest only if the desk height
cannot be adjusted
KEYBOARD Position horizontally or slightly
declined, sloping away from the user; when
hands are on the keyboard, forearms should
be horizontal or sloping slightly downward;
hands should be in line with the forearms so
wrists are straight and fingers relaxed
TELEPHONE Cradling telephone receiver
between head and shoulder can cause muscle
strain; using a headset allows head/neck to
remain straight while keeping hands free
MONITOR Eyes should be level with the top
third of the screen; monitor should swivel
horizontally and tilt vertically; place monitor
in vertical position to decrease glare on the
screen
DOCUMENT HOLDER
In line with the
monitor and
between the
Stretch
Comfortably
monitor and
keyboard
without
obstructing the
monitor screen;
correct placement allows the eyes to easily
and naturally view the document without
turning the head/neck
Suggested Exercises
Repeat each stretch frequently throughout the work day. Hold each
stretch for at least 10 seconds. Stretches should be performed slowly
and to the point where a gentle pulling/stretching sensation is felt.
Chin Tucks
Standing or sitting with good posture,
look straight forward, tuck chin backward
until gentle stretch is felt; chin
should remain level during stretch.
Wrist Extensor Stretch
Starting with elbow straight, use
the left hand to bend the right wrist
forward until stretch is felt in the
forearm. Repeat using the right hand
to bend the left wrist.
Chest/Bicep Stretch
Lace fingers behind back and squeeze
shoulder blades together. Slowly raise
and straighten arms.
Wrist Flexor Stretch
Starting with elbow straight and palm
facing up, use the opposite hand to
bend the wrist and hand toward the
floor until a stretch is felt in the forearm.
Repeat with other hand.
Prevent Injury
Lower Back Stretch
Place hands or thumbs on back of
hips and lean backward while lifting
chest.
NECK AND UPPER BACK Stretch
Clasp hands together in front with elbows
extended. Gently reach forward,
rounding upper back while bending
head forward.
Vary Tasks: Incorporate microbreaks, stretching and frequent changes in working posture.
Avoid Eye StRain: Every 20 minutes rest eyes for 20 seconds by focusing on objects at least 20 feet away.
Side Bend
With one hand on hip to support trunk,
bend toward the supported side while
reaching overhead with opposite arm.
Thumb Stretch
SHOULDER Stretch
Improve Strength
and Flexibility
With elbow straight and thumb side of wrist/hand toward
ceiling, tuck thumb in fist and bend fist toward floor.
Repeat with other hand.
Reach right arm across the body
toward left shoulder, using left hand to
apply gentle pressure to the back of
the right elbow. Relax and repeat with
left arm.
Conditions We Treat:
Arthritis
Carpal Tunnel Syndrome
Headaches
Leg Pain/Sciatica
Low Back Pain
Neck Sprain/Strain
Post Surgical Rehab
Shoulder Pain
Tendinitis
TMJ
Work Related Injuries
© 1999 VHI on all line illustrations