Additional Information

Site Information

Are You Comfortable-Stretches to ease pain

 


         
  
Ease the pain with tips from Health Link.
                                  

We've all had them at one time or another -- aches and pains -- and with busy lifestyles, it's easy to write them off as the result of stressful times or getting older. Making simple adjustments to support your body in a more natural position can definitely improve your health, comfort and productivity. You can also lessen discomfort by performing simple tension relief techniques throughout the day. That's why Health Link, your personal guide to staying comfortable, is so handy.                                

Whether you're working, driving, sitting, lifting, standing or sleeping, Health Link gives you quick ways to alleviate pain now before it becomes long lasting and unbearable. Just click on the specific area causing you discomfort. At Kare Products, your health, safety and comfort is our highest priority... please take time to make it yours.                               

Kare Health Link is for informational purposes only. If you have questions, concerns or discomfort, contact your health provider immediately.

                        
   
   
 

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.

  Health Tips
 

 

  Relieve Computer/Tv Eyestrain.
 

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.

 
eye-rub_hands.jpg eye-rub_eye.jpg
   
  Blink, Blink, Blink!
 

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.

  Take Short Breaks
 

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 Eye Drops
 

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

  Check Your Vision Frequently
 

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

 

Did You Know...

... screen static can cause eye fatigue due to dust and grime buildup? Here are terrific anti-static tips from our helpful customers on how to get rid of it!

  • Take a 1/2 tablespoon of Downy fabric softener, put it into a quart-size spray bottle and fill with tap water. Shake to mix and lightly spray on carpet to reduce static.
  • Use a humidifier to add moisture back into the air. Many buildings, homes and climates are low in humidity and can cause static to the point of damaging computers and electronics. Water fountains also add humidity.
  • Reduce the charge on your computer that makes it such a dust and dirt collector by using a recycled anti-static dryer sheet. (Don't use a new sheet: it has too much coating on it.)
 

 

 

 

 

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.

  Health Tips
 

 

  Relieve Headaches And Clear Your Mind
 

 

 
neck-headache1.jpg neck-headache2.jpg

Place your hands on your head with thumbs behind your ears. Gently move fingers in small circles for 30 seconds. Place hands on different parts of your head and repeat circular motion. Don't rub too hard, remember to slowly inhale and exhale. This helps increase blood flow and relax muscles.

Gently rotate your fingertips and rub each temple in a clockwise motion for a count of five. Repeat exercise in a counter-clockwise motion.

  Ease Upper Body Tension
 

 

 
neck-rockhead.jpg neck-shrug.jpg

Gently rock head from side to side. Hold for count of five.

Lift your shoulders towards your ears then release them to a natural position. Hold for count of five.

 

 

 
drop-chin-sm.jpg neck-turnhead.jpg

Gently drop your chin to your chest then gently lift head back up. Hold for count of five.

Turn head from side to side. Hold for a count of five.

 

Did You Know...

... headsets are an ideal addition to any ergonomic workstation or home environment to ease neck and shoulder discomfort and allow hands to be free for tasks? Headsets reduce muscle tension: By 41% when reading By 36.6% when writing By 31.4% when typing And increase efficiency and productivity by 43%

  Kare Comfort Products
 

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.

  Health Tips
 
  • 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.
  Stretching Feels Good Naturally
 

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.
 
shoulder_arch.jpg

 

 
  • 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.
 
shoulder_door.jpg

 

 
  • 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.
 
shoulder_circle.jpg

 

 

Did You Know...

.....you can reduce shoulder fatigue by making a few easy adjustments in the way you work? First, adjust the arms of your chair to a more comfortable position (forearms parallel to the floor and wrists should be fairly straight). Move items you use frequently keyboard, mouse, coffee cup or three-ring binders to a more neutral position (within 10 to 15 of your reach) so you do not extend your shoulders forward. Also, to release shoulder stress take short breaks, perform simple deep breathing techniques and select an exercise to rejuvenate and refresh yourself.

 

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!

  Health Tips
 

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!

  Improve Circulation And Relieve Tension With These Simple Stretching Exercises Throughout The Day.
 

 

 

 

 
tension_reachup.jpg

While sitting, reach up to extend arms fully and clasp hands Stretch, then release hands so they are facing forward. Relax your shoulders and lower your arms. Reach up again and repeat exercise 5 times.

 

 

 
tension_elbowsin.jpg

Hands up to shoulders and squeeze shoulder blades together. Relax. Hold for count of 3. Repeat 5 times.

 

 

 
tension_arch.jpg

Lower your neck, round your body forward and lace your fingers behind your neck. Slowly rotate your elbows toward your back, relax your elbows moving them toward the front of your body. Repeat five times

 

Did You Know...

... breathing helps relieve tension? Sit up straight in your chair, feet flat on the floor, breath slowly and deeply, inhaling and exhaling. Focus the breath to areas where you feel stress or discomfort. It's a simple exercise with amazing effects. It increases circulation, provides stressed muscles with fresh oxygen, improves posture and best of all, can greatly reduce tension.

 

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.

  Health Tips
 

 

  Keep Your Back In A Natural, Comfortable Position
 

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.

  Soothe Your Spine
 

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.

  Keep Your Lumbar In Luxury
 

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

 

 

 

 

  Perform Simple Stretching Exercises
 

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).

 

 

 
back_reach.jpg
  • Reach your right arm overhead to stretch, then do the same with your left. Alternate this exercise with each arm.
 

 

 
back_elbow.jpg
  • Reach down your back with the right hand. Gently, push your elbow back with the opposite hand. Hold for three counts. Repeat with the left hand.
 

 

 
back_kneeup.jpg
  • Keep your neck relaxed and your lower back flat. Gently pull your knee to your chest and hold for 20 seconds.
 

Did You Know...

... changing positions throughout the day reduces back stress? Staying in any one position for too long adds stress to your back. Research shows that alternating between a sitting and standing work position can increase comfort and reduce stress to the back. Many people are reporting greater comfort and more efficiency when they can easily adjust their desk for a standing position. An adjustable desk or workstation lets you change the height of your desk based on the type of task you're performing. It is also ideal for a shared workstation where different-sized people may use the desk. Kare's desk options provide you with a healthier and more economical solution to keeping your back comfortable.

 

Did You Know...

... muscles have memory? Maybe you've made ergonomic changes to your workstation, but are now experiencing discomfort? If you're following simple ergonomic principles -- you're not slouching in your chair, your seat is all the way back on the seat cushion and your back is supported -- then it could be your muscles have not adapted to the new adjustments you've made. Since muscles have memory, when they are being stretched too much, they want to return to the old posture. Work up to the new posture slowly. If discomfort continues or becomes more noticeable, see your doctor, physical therapist and/or report it to the person in charge of ergonomic issues at your company.

  Ready To Lift?
 

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.

  Health Tips
 

 

  Stretch Your Hands And Wrists
 

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.

 

 

 
hand_circle-01.jpg hand_updown.jpg

With your hands held in front of you, gently rotate your wrists so that the fingertips make circles in the air. Repeat up to five times then change directions.

Put both hands in front of you extending your fingers slightly. Flex your wrists by pushing your hands downward and upward 5 times.

 

 

 
fist_stretch.jpg hand_palmrub.jpg

Put hands in front of you, clench both fists and hold five seconds. Then spread fingers as far as you can and hold three seconds. Repeat five times.

Use your thumb to massage the palm of your other hand. Repeat with each hand.

 

 

 
hand_thumbstretch.jpg hand-flex.jpg

With one hand, take the thumb of the other hand and pull it toward you for a count of five. Keep your fingers spread. Repeat with the other thumb.

Take one hand and pull the fingers back. Do this hand flex with each hand several times.

 

Did You Know...

... increasing the speed on your mouse relieves hand and wrist tension? Set your mouse to a faster speed so minimum movement is required. Programming the mouse is done with an existing software driver usually located in the control panels.

 

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

 

 

  Decrease Stress To The Lower Back, Shoulders And Hips
 

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.

  Keep The Blood Flowing
 

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.

  Increase Circulation And Reduce Fatigue
 

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.

  Stretch, Relax And Breathe
 

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

 
legs_squat1.jpg

 

 
  • Now, bend knees and hold position for count of three, then rise to standing height. Repeat 3-5 times.
 
legs_squat2.jpg

 

  Extend And Relieve
 

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.

 
legs_toesupdown.jpg

 

 

Did You Know...

... having the proper seat support is vital to the comfort of your knees and legs. Do you have proper seat support? Take the test: place two to four fingers between the back of the knee and the seat. If you don't have the recommended space, then we suggest you get a chair with adjustable seat depth to ensure you have proper leg support

 

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.

  Health Tips
 

 

  Stretch Your Toes!
 

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.
 
feet_toecurl-01.jpg

 

 
  • 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.
 

Did You Know...

... exercising your toes improves dexterity and agility and strengthens your foot muscles? Do this exercise while sitting, but make sure you're barefoot. Get a thin hand towel and spread it out on the floor. Curl your toes around the towel and pull the towel toward you. Continue 5 times. Uncurl your toes using them to push the towel away from you. Repeat 5 times with each foot, then both feet at the same time.