Are You Comfortable-Stretches to ease pain

Eyes

Computer Vision Syndrome is a term used to identify eye fatigue caused by prolonged viewing of a computer monitor. Research has shown the position of a monitor's height and distance, glare and focal point can cause cumulative trauma to the eyes. Give yourself relief by taking a few preventative steps now.

Rub the palms of your hands together to produce warmth. Then cover your eyes with the palms of your hands (place the heal of the hand gently on the eye sockets). Move hands in slow circles for at least 30 seconds. Slowly release your hands.

The blinking reflex is a fast reflex that helps to moisten and relax the eyes. It is one of the most important reflexes that protect your eyes. Yet when you are looking at a monitor, you stop blinking. For example, you normally blink 22 times per minute, but when focused on a task such as reading, blinking decreases to an average of 12 times per minute. When viewing a monitor, you blink as little as four times per minute. At this slow rate, your eyes become irritated from tear evaporation and exposure. So remember to blink often.

To stretch the eye muscles take breaks frequently. Get up and move around to focus on objects at least 20 feet away, then a closer object. Repeat.

Use lubricant eye drops to refresh your vision and soothe tired, dry eyes.

Consult with your doctor for advise on how often to have your vision checked.

Head Neck

Neck and upper back muscle tension is one of the most common ailments of office workers today. Take a few moments to provide relief to your head and neck area.

Shoulder

Repetitive motions can cause pain to your shoulders and arms just as they do to your hands and wrists. To prevent long-term discomfort and extended reaching, rule number one is "keep it close." That means evaluate your workspace and put your most frequently used "tools" in the primary reach zone (i.e., the area within 18" to 22" of your reach). This will help keep your shoulders relaxed as well as help you achieve maximum comfort and efficiency.

• Put desk items and/or tools you continually use in places you can easily and comfortably reach.

• Use a telephone headset to avoid having to hold the telephone between your head and shoulder.

Take a moment to do these simple stretching exercises (see Lumbar/Back and Tension Relief sections in Health Link for more exercise tips).

• Make sure your chair is stable. With your feet flat on the floor, clasp hands behind your head and slowly arch your back, bending your head backward. Hold up to five seconds.

• Stand in doorway and raise your right arm and place hand and arm against the inside of the door jam. Lean forward stretching muscles gently. Breathe, release, repeat. Raise your left arm, place hand and arm against the inside of the door jam.
• Lean forward stretching muscles gently. Breathe, release, repeat. Then raise your hands above your head and grab the door jam on both sides. While holding the door jam, lean your entire body forward and hold for a count of 5, then return to standing position. Repeat.

• Let your arms relax at your sides, then raise your shoulders and rotate them forward and back in a circular motion. Repeat up to five times then change directions.

Tension Relief

When you're feeling stressed or uncomfortable, make some moves! If you're performing a task repetitively -- whether it's gardening, shoveling, chopping food, holding tools, stapling -- notice how much tension is in your body when performing the task. To provide relief, alternate tasks frequently and breathe ... slowly you'll release tension from your hands, neck and body. You'll be surprised at how much better you'll feel by doing simple tension relievers every so often throughout the day!

Change your posture to reduce stress and fatigue and increase circulation.

Adjust your chair at least three different comfortable ways and use the following positions throughout the day: A reclined position for telephone calls, a level seat position for meetings and a forward tilt position for key boarding.

Plan your day so you change tasks often; it will help refresh you and reduce that "end of the day fatigue" feeling. Great lower back relief!

Raise height of chair 1/2" to 1" when your seat is in a forward tilt position (generally 5 degrees). Avoid leaning with full body weight on one chair arm (this puts too much pressure on nerves, neck and shoulders).

Take breaks, walk to get water, coffee or to use a printer, or step outside and breathe fresh air!

Lumbar back

You or someone you know may suffer from back pain. Studies show four out of five Americans will someday suffer back problems. The main contributors to back pain are aging process, lifestyle, and daily wear and tear on the spinal column. While we can't do anything about aging, we can do something about how we approach our daily lives and how we care for our spine. By adjusting the height of your chair, changing your posture during the day and checking the equipment you use, you can diminish back discomfort. Here are more tips on how to adjust your lifestyle and perform simple exercises to keep your back safe and healthy.

Sit all the way back in your chair. This reduces "rounding" of the back, relaxes your shoulders and opens your chest. When sitting forward on a chair, slightly angle the seat pan down; this will help your back to rest in a natural and comfortable position. Change your position during the day to provide tension relief. Also, by raising your chair 1/2" to 1", or sitting on a Spine Align Wedge you'll relieve the pressure on your legs and lower back.

Your spine maintains the structure of your body trunk and allows for mobility, acts as a shock absorber and protects the nervous system. The nervous system provides energy and control of the body. Kare Products offers a variety of products to pamper and support the spine.

Use proper lumbar support to support the lower back and reduce fatigue and discomfort. Adjust your chair back for a better fit, use a lumbar support cushion and, if necessary, exchange your chair for a more adjustable one

When you sit for long periods of time, change your posture from time to time (don't sit for more than 50 minutes) and take a short break to stretch your muscles (see Tension Relief in Health Link for additional information).

The secret to having a stronger, healthier back is to strengthen your abdominal, back, hip and thigh muscles, especially when it comes to lifting. First, warm up and stretch your muscles. Then, to help you maintain proper lifting mechanics, consider our back belts. Most importantly, follow healthy lifting techniques (see Ergonomics 101 for the complete details on proper lifting procedures). Take a moment now to test your knowledge of proper lifting procedures with Kare's back safety questionnaire.

Many companies offer back safety programs, which should include stretching, exercise and training of proper lifting mechanics.

Hand Wrist

Strain to your hands and wrists can often be caused by improperly supporting them when using a keyboard and mouse or when performing repetitive motions. Keep your hands and wrists comfortable by making a few adjustments to your workstation or to your lifestyle.

Your hands and wrists need relief, too, especially when they perform continual repetitive motions. Remember, even the simplest exercises for every body part can help relieve tension and stress.

Knees Legs

The way you position your legs and knees can increase back and shoulder discomfort. Take a few moments to get your knees and legs into the correct seating position

Keep your Knees in the correct position. The effect of having your knees too low causes you to lean forward pulling on your back and shoulder muscles. If your knees are too high, your lower back is rounded, increasing stress to your hips, back and shoulders. In either case, adjust your chair or desk height or use a footrest if your knees are much lower than your hips.

Select a "waterfall front" on your chair. To ensure good circulation to the legs, ANSI standards require a waterfall front on chair seats. The main blood supply runs down the back of your legs and should not be restricted by the front edge of the seat. Proper circulation reduces the onset of fatigue, circulatory problems and varicose veins in the legs and feet.

Use a footrest to keep your legs in a healthy position. A footrest is a great way to increase circulation and reduce fatigue from sitting and stress on your back.

Stand up and position your foot, hip-width apart. Keep back straight.

• Now, bend knees and hold position for count of three, then rise to standing height. Repeat 3-5 times.

In a seated position with one foot flat on floor, extend other leg straight in front with toes pointed. Flex foot and hold 10 seconds. Relax leg. Repeat with other leg.

Feet

From head to toe, a good sitting posture is necessary to help minimize stress on your body. Even the way you position your feet can affect how you feel.

The following exercise affects muscles when sitting or standing:

• When sitting, flex your toes upward and then curl your toes under. Ahh. Ahh. Repeat five times.

• When standing, (You may need to hold on to a wall for stability) Stand on your toes. Lower your heals, lift your toes, then wiggle them. Repeat.

• Increase circulation and reduce back discomfort by using the proper foot support.