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

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

Jun 21, 2023 526 likes •682 views

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

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Managing your physical health at the workplace

BETTER BODIES IN THE OFFICE

BY REBECCA LAU SUI SAN EUROPEAN SCHOOL OF PHYSIOTHERAPY For The Cirqle

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AGENDA

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

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SUMMARY OF SURVEY

Physical complaints Shoulder pain Lack of movement

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Understanding the influence of environment, posture and stress

Good awareness of problems Neck and back Repetitive use

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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?

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“ ”

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COMMON PHYSICAL COMPLAINTS

Headaches Back and neck pain Feelings of “stiffness” Trigger points (muscle knots) Repetitive strain

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  • 1. Movement is key!

Don’t be a statue or a robot!

ØAvoid sustained postures ØAvoid 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

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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!

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

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LET’S MOVE!

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Take 5

Head rotations Shrugs Back arches Leg raises Steps

Once every hour

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Exercises for the posterior chain

Double chin Wall angels Standing hip stretch Standing kick-backs

Twice a day

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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
  • f 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.
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