Ergo Exercises

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Learning Topics Define ergonomics and its benefits

Injuries and risk factors

What needs to be done to reduce risk of injury

Identify parts of the body that get injured at work

Recognize and report signs and symptoms of injuryearly

Introduce ergonomic exercises.

2Ergonomics Awareness Program - By Kirti Ghule


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Program GoalTo minimize injuries due to chronic physical and

psychological stresses, while maximizing productivityand efficiency



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Ergonomics DefinitionErgonomics is the science and practice ofdesigning jobs and workplaces to match the

capabilities and limitations of the human body.

Simply put:

fitting the job to the worker

The goal of ergonomics is to create jobs, tools, equipmentand workplaces that fit people, rather than making people

adapt to fit them.



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Benefits of Ergonomics Ergonomics helps to prevent injuries

Ergonomics has other benefits

Reduced fatigue and discomfort

Increased productivity

Improved quality of work

Improved quality of life



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Injuries and risk factorsNow that weve given you a definition of ergonomics,

and discussed some of the benefits of ergonomics,

well next look at:

Common types and symptoms of injury

Causes and prevention of injury



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Resulting Injuries are called Cumulative Trauma Disorders(CTD),

Or

Repetitive Strain Injuries(RSI),Or

Work-related Musculoskeletal Disorders(WMSD)



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Ergonomic Stress Areas



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Work-related Musculo Skeletal

Disorders (WMSDs) The injuries that ergonomics in the workplace can help to prevent are

called work-related musculoskeletal injuries, or WMSDs.

WMSDs are also known as:

Cumulative Trauma Disorders (CTDs) Repetitive Strain Injuries (RSIs)

Overuse injuries

WMDSs affect the soft tissues of the body the muscles, tendons thatconnect muscles to bones, ligaments that connect bone to bone,

nerves, blood vessels, pretty much every part of your body thats not abone or internal organ.

Usually WMSDs develop gradually, but sometimes can appearsuddenly

Can be serious (and can even require surgery), if not taken care of early



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What causes WMSDs? There are many things that everyone does on the job and at

home that could contribute to a WMSD if they are done forlong enough periods of time.

These activities are called risk factors. Risk factorsinclude: Awkward Postures High Hand Force Repetitive Motions Repeated Impacts

Heavy, Frequent, or Awkward Lifting Moderate to High Hand-Arm Vibration High/low Temperatures for an extended time Forceful exertions



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Some of the symptoms of WMSDs Discomfort

Pain

Numbness

Burning

Swelling

Change in color

Muscle fatigue, aches which subside during rest Tight band of pain across shoulders, or back Pain or stiffness when changing positions, or rising from bedin the morning Difficulty in finger, thumb or hand movement Difficulty gripping things Loss of sensitivity to touch, or to temperature extremes Numbness, tingling, burning, weakness, pain

Tingling

Tightness, loss of

flexibility.



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Risk Factors Just because your job has risk factors, doesnt mean that youre going to

have a WMSD, though.

Whether or not a risk factor will result in a WMSD depends on:

Duration (how long you are exposed to it)

Frequency (how often you are exposed to it and how much rest you getin between)

Intensity (how much of the risk factor there is) Combinations of risk factors, where you are exposed to more than one

risk factor at a time.

The more risk factors you have at once, the more likely an injury will occur.



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Some WMSDsTENDONITIS - An inflammation of the tendon. Typically occurs in the shoulder, wrist, hands, or

elbow.

CARPAL TUNNEL SYNDROME- Irritation of the median nerve, which runs through a bonychannel in the wrist called the carpal tunnel. Usually results from excessive flexing or twistingof the wrist.

TRIGGER FINGER SYNDROME- Tendons in the fingers become inflamed, causing pain, swelling,and a loss of dexterity.

EYE STRAIN - The eyes become strained as a result of poor lighting, glare or viewing fromawkward positions.

HAND/ARM VIBRATION SYNDROME- Tingling, numbness, blanching, loss of dexterity in thehand/arm

MUSCLE STRAIN Pain in muscles. If contraction is prolonged, blood flow is reduced and wasteis not removed fast or if not enough rest - muscle irritation, injury and pain

JOINTS - Repetitive forceful movements can result in softened cartilage which can lead togrowths, degenerative disc disease, osteoarthritis

NERVES - Tissues surrounding nerves swell and squeeze or compress nerves



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What can we do?

Administrative controls

Work practice controls

Engineering controls



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Administrative Controls Employee rotation/job task expansion

Physical adjustments to the work pace Redesign of work methods

Alternative tasks

Breaks



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Work Practice Controls Safe & proper work techniques & procedures

Training Physical conditioning period



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Engineering ControlsWorkstations

Tools/equipment

Facilities

Standard Way

Adjustable workstation

Adjustable chair

Foot rests Adjustable monitor

Document holder

Innovative Way

Cut legs off

Add blocks

Build foot rest Thick book

Build platform



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Right & Wrong Postures



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What you can do

Recognize and report symptoms early

Report symptoms if: Pain is persistent, severe or worsening

Pain radiates

Symptoms include numbness or tingling

Symptoms keep you from sleeping at night



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Important of reporting symptoms early?

Some WMSDs can become chronic, where symptoms dont

go away, and these can be very serious. They can evenresult in lost work days, permanent disability, or evensurgery.

However, the good news is that early treatment is often

very simple and successful. Therefore, its important foryour own health to report symptoms as early as you can.



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Five key points to remember

Ergonomics can help you on your job

Risk factors can be reduced and WMSDs prevented

WMSDs can happen in jobs with risk factors

Reporting symptoms early is important

Good ergonomic practices increase productivity and qualityof work



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Tips for Working on the Computer Head: held straight & squarely over shoulders

Eyes: top of computer screen should be at or slightly below eye level

Shoulders: relaxed, not raised or hunched

Arms: supported comfortably & close to the body

Wrists: naturally straight and f lat

Elbows: bent approximately 90 degrees and positioned close to the body

Back: sufficiently supported to maintain its natural curve

Hips: bent approximately 90 degrees Knees: bent approximately 90 degrees. There should be two to three finger space

between edge of seat and back of knees

Feet: placed flat on the floor or supported by a footrest



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Exercises & StretchesThese are exercises or stretches that can beperformed at your workstation, home, just aboutanywhere.



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EYE EXCERCISE


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EYE EXCERCISEEye comfort exercises

Blinking

Squeezing

Focus change Eye Rotation

EYE Palming

While seated, brace elbows on the edge of the desk

Let weight fall forward Cup hands over eyes and close eyes

Inhale slowly through nose & hold for 4 seconds

Continue deep breathing for 15-30 seconds

EYE Movements Close eyes, slowly & gently move eyes up to the ceiling, then slowly down to the floor

Repeat 3 times

Close eyes and slowly & gently move eyes to the left, then slowly to the right

Repeat 3 times



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E i A P B Ki ti Gh l

Ergo Exercises

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