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Computer Ergonomics for the Therapy Professional: Summary
• Back Roll : Lean to your left side and place you left elbow on your left hip. Bring your right hand overhead and look up at the ceiling. Repeat on the other side • Light Lower Back Stretch : Place your hands on your hips and gently lean your head and upper back backwards, holding for 5-10 seconds • Wrist Stretch 1 : Keep wrist aligned with forearm. Look at your palm and slowly extend the wrist and then gently bring the thumb back • Wrist Stretch 2 : Straighten your elbow with the palm facing the floor and bend your wrist down and make a gentle fist. With the other hand, gently pull down on the back of your hand while slowly rotating the hand away from your body. Hold for 5-10 seconds. Repeat 5 times • Wrist Stretch 3 : Bend your elbow and have your palm and fingers pointed toward your face. Bend your palm away from your face. Use your other hand to gently pull palm and fingers away from your face. Hold for 5-10 seconds. Repeat 5 times • Hamstring Stretch : Place your heel on the ground in front of you with your knee kept straight. Bend forward at your hips and look upward. Hold for 5-10 seconds. Repeat 5 times Schedule Breaks ○ After daily activity (i.e., lunch, daily meeting) ○ At a set time (i.e., at 10 am and 3 pm) daily
Benefits : Taking short breaks to stretch and walking during work activities have been shown to reduce MSD related pain. Considerations for Stretching • Don’t give a stretch or exercise if the user reports pain or recently had surgery • Instruct the employee to stop the stretch or exercise if they experience any pain • If you have had surgery recently, have a recent injury, or any of these stretches causes you pain, stop the exercise and consult with your ergonomic specialist Stretches • Neck Rotation : Look straight ahead and rotate the neck to the right and hold the position for 5 seconds; repeat on the left • Neck Tilt : Look straight ahead and keep the left hand behind the back while tilting the neck to the right. Repeat on the other side • The Bird : Place your hands in front of your forehead with your palms facing out. Take a deep breath in as you pull your elbows and hands outward (palms should be rotating outward). Slowly exhale and look up as your hands move back and hold for 5-10 seconds. Repeat 5 times • Shoulder Blade Stretch : Bend both elbows so they are in front of you and pull both shoulders back; try bringing the shoulder blades together and hold the position Try the stretch differently in the hitchhike position. Rotate thumbs back and hold
CASE STUDIES
Case Study 1 Case Study 1: Alex has been working as an office manager for the past 20 years. She sits at her computer for 4 hours at a time and reports lower back discomfort at the end of the day. She knows you are an OT and wants to get an ergonomic assessment. Please watch the video and write down what problems you noticed about Alex’s workstation. • Because the desk was too high, Alex needed to bring her shoulders and upper arms forward to reach the keyboard and mouse. • Because the desk was too high, Alex’s upper arms and elbows were not close to her body. • Because the desk was too high, Alex’s forearm was not parallel to the floor. • Seat depth appears to be too large for Alex, and she therefore needs to sit away from the backrest. • There appears to be some glare on her monitor. • Alex was not able to adjust the height and depth of her keyboard, monitor, or mouse, allowing her to make occasional changes during the day. • You may use the OSHA checklist to help ID problems.
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