BETTER BODIES IN THE OFFICE Managing your physical health at the - PowerPoint PPT Presentation

BETTER BODIES IN THE OFFICE Managing your physical health at the workplace For The Cirqle BY REBECCA LAU SUI SAN EUROPEAN SCHOOL OF PHYSIOTHERAPY

AGENDA The survey Common physical complaints What you can do Exercise: get up and go! 2

SUMMARY OF SURVEY Physical complaints Good awareness of problems Shoulder pain Neck and back Lack of movement Repetitive use Understanding the influence of environment, posture and stress 3

QUESTIONS YOU HAD “ How can you work well and yet move more? Is there something you can do in the office that enhances your working environment? What would be good movement routines to do during long ” sedentary working days? 4

COMMON PHYSICAL COMPLAINTS H eadaches B ack and neck pain F eelings of “stiffness” T rigger points (muscle knots) R epetitive strain 5

1. Movement is key! Don’t be a statue or a robot! Ø Avoid sustained postures Ø Avoid repetitive movements > Take short breaks from what you’re doing to make new movements to refresh your body > 10% of working time taken as rest breaks will not lower productivity 6

Tips for moving about Get up for some water or a breath of fresh air every hour Hold standing meetings Go to the toilet on another floor TAKE ANY CHANCE YOU CAN! 7

2. Engage the posterior chain “Closed position” towards the computer Lengthened and tight posterior chain 8

LET’S MOVE! 9

Take 5 Head rotations Shrugs Back arches Leg raises Steps Once every hour 10

Exercises for the posterior chain Double chin Wall angels Standing hip stretch Standing kick-backs Twice a day 11

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References • Akkarakittichoke N, Janwantanakul P. Seat pressure distribution characteristics during 1 hour sitting in office workers with and without chronic low back pain. Saf Health Work. 2017;8(2):212-9. • Celik S, Celik K, Dirimese E, Taşdemir N, Arik T, Büyükkara I. Determination of pain in musculoskeletal system reported by office workers and the pain risk factors. Int J Occup Med Environ Health. 2018;31(1):91-111. • Janda V. Muscles and cervicogenic pain syndromes: in physical therapy of the cervical and thoracic spine. New York: Churchill Livingstone; 1988. • Shariat A, Cleland JA, Danaee M, Kargarfard M, Sangelaji B, Tamrin SBM. Effects of stretching exercise training and ergonomic modifications on musculoskeletal discomforts of office workers: a randomized controlled trial. Braz J Phys Ther. 2018;22(2):144-53. 13