Beyond Folders : ergonomics

Easy Desk Stretches

Community Manager — Fri, 15 Oct 2010 14:28:00 GMT

I spend more hours in a day sitting at my desk than I do anywhere else including bed. And I have the sore back and stiff neck to prove it. To combat the desk-bound blues, I'm committing to a series of easy, desk stretches throughout the day. Join me! Your back will thank you.

Streeeetch

To start, here are three of my favorites, courtesy of WebMD.

Shrug your shoulders: Great for releasing the neck and shoulders. Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. Shake your head slowly, yes and no.

Point your fingers: A wonderful stretch for hands, wrist, and forearms. Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to gently increase the stretch, pushing your fingers down and toward the body. Repeat with other hand. Next stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body.

Torso Twist: Release tension in the upper body. Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left. With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer. Repeat on the other side.

For more stretches, read WebMD's Stretching Exercises at Your Desk: 12 Simple Tips.

In addition to stretching, desk workers should get up and move around at least every hour to promote circulation and get the blood flowing. Other simple desk relaxation techniques include breathing deeply; many people unconsciously hold their breath, which causes tension in our muscles. Take time to focus on breathing throughout the day.

Finally, before hitting the "send" button on an e-mail, consider getting up and walking to talk with your colleague face-to-face. Or hit the stairs at lunch rather than the elevator. Small steps can add up to relaxed results.

Do you have desk stretches or other office relaxation tips? Share your thoughts here and on the Beyond Folders Community's Facebook and Twitter pages.

by Bradley Eggers

Ergonomics Matter

Community Manager — Thu, 14 Oct 2010 14:24:00 GMT

October is National Ergonomics Month (who knew?) but smart workers pay attention to ergonomics every day. People were made to move and bend, not sit tapping away at computer keyboards day in and day out. Carpal tunnel, back aches, neck pains, these are just a few of the modern maladies that might be prevented or mitigated with proper attention to ergonomics.

Sitting Pretty

Given that so many American workers spend their days at desks, careful attention to sitting alignment and computer use is essential. The helpful article 7 Ergonomic Tips for Desk Workers provides useful advice to keep you sitting pretty. Tips include:

A Good Chair is Key: An ergonomic chair supports your back, legs, buttocks, and arms; typically an adjustable chair is the best option for maximum comfort.

Lumbar Support: Use a chair that supports your lower back or a rolled up towel or small pillow between your back and the backrest of the chair.

Posture Please: When sitting, your posture should be in neutral body positioning: hands, wrists, forearms, thighs and hips are parallel to the floor; head is level, shoulders are relaxed with elbows close to the body. Be sure feet are supported by the floor or a footrest and back is fully supported with appropriate lumbar support.

Monitor Matters: Place the monitor directly in front of you and at least 20 inches away from your face. The top of the monitor should be eye-level or below.

Improve Lighting and Avoid Glare: Arrange your desk to minimize glare from lights and windows and use well-distributed diffused light.

Keyboard and Mouse: Keep your mouse next to your keyboard and be sure your keyboard rests securely on a flat surface. You also want to use a wrist or palm rest to avoid contact with the sharp edges of your desk.

Comfort is King: Make sure your legs have enough room, you can reach everything you need access to, and you can read without strain. Aaah, now that feels good!

Wrist rests, glare shields and other work station accessories can easily be purchased to help create a safe, comfortable working environment. Two sites that we like include ErgoPro.com and AskErgoWorks.com. Finally, keep in mind that ergonomics isn't just about the office. Daily activities in the home can also benefit from ergonomically designed products. Check out the OXO Good Grips line for everything from spoons to can openers, ergonomically designed to be both comfortable and attractive. Now that's good design!

Do you use ergonomic products at the office or at home? Do you have a favorite ergonomic aid? Share your thoughts here and on the Beyond Folders Community's Facebook and Twitter pages.

by Candie Harris

Why Ergonomics Matters

Community Manager — Thu, 08 Apr 2010 13:06:00 GMT

Are you sitting?

Does your chair support your lower back?

Here is a fact you might not know: On average, adults spends over 90% of our waking hours sitting down. It is a natural progression from breakfast table to car/train/bus to workstation to lunch table to workstation to car/train/bus to dinner table to couch. You get the picture. Most of us lead a very sedentary existence.

That is why ergonomics matters so much.

Ergonomics is the science (and art) of designing the workplace to suit the worker, rather than the other way around. Proper ergonomic design helps prevent repetitive stress injury (RSI), like carpal tunnel syndrome, and back problems that can develop over time and lead to long-term disability.

If you are brand new to this concept, or want to learn more about ergonomics, here are some resources:

In a recent post, HR World presents The Ultimate Guide to Workstation Ergonomics that includes tips, websites, consulting firms and manufacturers in the field. Among the tips offered are:

Work area - Make sure your workspace is large enough for you to spread out comfortably and have a full range of motion
Chair - Support your lower back and adjust your chair so that your feet are firmly on the floor (use a footrest if necessary) and you can easily reach your keyboard and mouse
Computer monitor - To avoid eyestrain and related problems, center your monitor in front of you at a comfortable distance, adjust the brightness settings and take breaks from staring at your screen (for additional tips, see this post on How to Take Care of Your Eyes )
Computer keyboard - Situate your computer keyboard on your desk so your arms are parallel to your thighs or use a keyboard tray to facilitate proper positioning

You can learn more about ergonomics from the product design mistakes showcased in this Popular Mechanics piece on 5 Design Flaws that Ruined Otherwise Smart Gadgets. For inspiration on the flipside, this blog post profiles an award-winning ergonomic violin design.

by Carly Fadako