Office ergonomics
 | This article currently links to a large number of disambiguation pages (or back to itself) (check | fix). (June 2015) |
The following will discuss the proper office ergonomics, how to prevent pain, and reduce the risk of injury due to common biomechanical faults.
Head, Neck and Upper Back
Proper Techniques and the Muscles Involved
The correct technique to sit in front of a computer in relation to the head, neck, and upper back is to keep the head in line with the spine, with eyes gazing straight ahead, and the upper back upright. The muscles involved with maintaining this form are the extensors of the head and back. The extensors of the head and neck include the splenius capitis and splenius cervicis. The extensors of the vertebral column include the erector spinae muscles, longissimus muscles, spinalis muscles, semispinalis muscles, multifidus, rotatores, interspinales.[1] When functioning properly, these muscles keep the spine and neck erect and elongated, support the body against gravity, and keep the trunk from buckling forward.[2]
Improper Technique
Improper technique for sitting in front of a computer in relation to the head, neck, and upper back is mainly attributed to the posterior neck being hyperextended and the cervical spine staying flexed. Contracted neck and upper back extensor muscles could force the head into a hyperextended position.[3] This position puts pressure on the intervertebral discs,[4][5] as the weight of gravity on the cervical spine is greater, making the cervical spine muscles have to work harder than they are designed to. Chronic improper form eventually leads to chronic increased muscle tone in the neck, neck pain, and possible damage to the cervical disks. A hyperextended posterior neck also causes the sub-occipital muscles to fail to register stretch, causing the postural muscles of back to remain unactivated.[6] Maintaining flexion of the cervical spine for long periods of time also distorts the normal S-curve shape of the spine into a C-curve shape.[7]
Testing for Proper Neck and Back Alignment
A good way to test for proper neck and back alignment is to stand against a wall with heels, shoulders, and head touching the wall. The shoulders and head should easily be able to do this when the neck and back are properly aligned.[8]
Rehabilitation
Mobilization Exercises
The Posterior Neck Mob is performed by firmly applying pressure to the neck using a lacrosse ball.[9] This exercise reduces neck pain and increases flexibility in neck muscles. The Extension Smash is performed by positioning a foam roller at the base of the ribcage and having the patient position their upper back over the foam roller in a supine position with arms wrapped around him or her. This mobilization reactivates muscles of the upper back to maintain neutral spine by relieving tension and placing them into their proper positions, improving their function. This exercise also improves shoulder function, and in so doing, decreases neck, shoulder, and upper back pain.[10]
Postural Exercises
Reverse Presses promotes neutral spine by retraining the muscles responsible for maintaining proper pelvis alignment and aid in the release of compensating muscles interfering with the gait-pattern of the foot and ankle.[11] In Sitting Floor, the patient sits against a wall with legs straight and parallel to the floor, while flexing the toes, retracting the shoulder blades, and keeping arms at the patient's sides. This exercise promotes correct posture by aligning the shoulder, hip, knee, and ankle.[12]
Resistance Training
Intensive scapular function training was found to decrease pain in the neck region of 47 office workers after 10 weeks of training [13] by doing the Press-up and Push-up plus. Both exercises strengthen the distal portion of the trapezius and the serratus anterior.[14]
Shoulder Girdle, Shoulder and Chest
The following will cover mechanical faults of the shoulder, shoulder girdle and chest in the typing position of an office clerk. Proper mechanics of the shoulder girdle and chest, stretching, strengthening, pain prevention, and functional testing techniques will be addressed in this section.
Mechanics of the shoulder girdle and chest
Common mechanical faults of the shoulder girdle and chest in a seated desk position include excessive flexion in the thoracic spine, protraction of the scapula (Figure 1), shortened pectoralis major and minor chest muscles, and involuntary scapular elevation.([15]) These faults cause pain in the upper back between the two scapula, at the bottom of the cervical spine, and in the shoulder.([16]) Correct shoulder girdle and chest mechanics in a seated position such as an office clerk include, scapular retraction(Figure 1), scapular depression, and lengthened pectoralis major and minor chest muscles.([17])
Stretching the shoulder girdle, shoulder, and chest
Scapular protraction causes the pectoralis major and minor muscles of the chest to become shortened. One way to stretch the pectoralis major and minor is the doorway stretch. This stretch is performed with both elbows flexed at 90 degrees on the edges of a doorway, with a small anterior lunge. Excessive thoracic flexion along with scapular protraction makes the internal rotators of the shoulder also become shortened. This stretch is performed with one hand on the hip, while the opposite hand guides the elbow forward, and the shoulder stays in line with the body. Muscles of scapular elevation such as the upper trapezius and levator scapula become shortened with scapular elevation that accompanies poor desk postural mechanics. With one hand grasping the wrist of the other behind the back, and the head laterally flexed contralaterally, this muscle group can be lengthened.([18] )
Strengthening the shoulder girdle
Scapular protraction is a result of weak muscles of scapular retraction such as the middle trapezius and rhomboids. Adducting the scapula with the elbows extended (with or without resistance), strengthens the muscles responsible for scapula retraction. Involuntary scapular elevation is due to weak muscles of scapular depression such as the lower trapezius. Weighted reverse shoulder shrugs strengthen the lower trapezius, allowing the scapula to stay depressed. Having strength in the shoulder girdle eliminates compensation elsewhere, preventing possible pain.([19])
A Test of Function
One functional test called a wall slide (Figure 2), tests for external shoulder rotation, scapular retraction muscle strength, and excessive involuntary scapular elevation. The wall slide test can be used to determine which mechanical faults are present, as well as a retest to see which faults are or are not improving. The wall slide is performed with the heels, trunk, and head against a wall, elbows flexed at 90 degrees, and the back of the hands touching the wall. Together the hands slide up the wall and overhead as far as possible.([20])
Arm
Archetypes & Techniques
A movement archetype for this activity is arm overhead. Checkpoints include a neutral spine, the arms are posterior to the ears, extended elbows, and shoulders in external rotation. Faults include lumbar hyperextension, elbows flared out, and a protracted scapula. Correct techniques include making sure the thumbs point posterior and keeping the elbows close to the body. Although typing requires the arm to be in a flexed position, this archetype promotes control and lengthening.[21] The arm hang is another archetype for this activity. Checkpoints include a neutral spine, extended and externally rotated shoulders, and flexed elbows to ensure wrists are posterior to the torso. Faults of this archetype include scapular protraction, wrists are anterior to the torso, and abducted shoulders. A correct technique is ensuring the wrists are posterior to the torso while the elbows do not flare out. Preventing the common faults can also be included in correct techniques of both archetypes.[22]
Strengthening
The primary joints of the arm include the elbow, wrist, and hand.[23] For the purposes of this paper, we will focus on the elbow and the wrist. A primary muscle of the elbow joint is the Biceps Brachii.[24] A strengthening exercise for this muscle is to stand with arms at side with palms facing the body. Then, while flexing the elbows and keeping them close to the body, bring the arms toward the shoulders. Flex for two seconds and release for four seconds. Repeat this technique with the arms facing outward, and for eight to ten times. Weights can be used to increase the impact of this exercise.[25]
The Extensor Carpi Radialis Longus and Brevis muscles attach to both the wrist and the hand.[26] A strengthening exercise for this muscle is to form a light fist while keeping the wrist in a neutral position. Then, with extended elbows, extend the wrists. Return to the initial position then repeat eight to ten times. Small weights can be used to further strengthen this muscle during this activity.[27]
Elbow Joint Mobilization
The Triceps Extension Smash exercise is performed by placing the extended arm across a barbell at the Triceps muscle. In this position bring the hand to the contralateral side of the face. Release into the initial position and switch arms. An alternative option for this technique is to use a lacrosse ball or tennis ball. This exercise mobilizes the arm around the elbow joint to help hold it in a flexed position for many hours to type on a computer.[28]
Wrist Joint Mobilization
To mobilize the wrist joint, Starrett recommends the Double Lacrosse Ball Smash. This exercise is performed by placing a lacrosse ball between the forearm and the surface, ideally on a stiff location. Make sure the palm is facing up. Another lacrosse ball is placed over the first one and downward pressure is applied while the hand is moved in all directions. This exercise can be done to mobilize the wrist and prevent carpal tunnel syndrome and other wrist injuries due to typing on a computer for many hours in a day.[29]
Pain Prevention
Slight body adjustments are a common way to prevent pain among desk clerks. In this occupation, many people complain of carpal tunnel and other wrist injuries due to long hours of keeping the arms flexed and the wrists extended to type on a computer. To prevent these injuries, Fine recommends relaxing the wrist and fingers. The wrists should be in a neutral position and each elbow should form a right angle. Fine also recommends taking small, 30-second pauses every so often in order to be ahead of a tightness or cramp forming [30]
Tests of Function
Specific tests, including the Functional Movement Screen and Manual Muscle Testing, can be used to determine how the arm functions in this task. These tests can determine a baseline and areas to improve upon. Particularly for the Functional Movement Screen, Movement Archetypes Tests can be performed to determine how the arm can function in relation to the rest of the body during this activity.[31]
Hip and Pelvis
The following will explain ways to strengthen loose muscles and lengthen tight muscles to maintain a balanced body. Being able to test for imbalances and correct them will also be discussed, along with pain prevention techniques.
Anatomical Faults
Being in a seated position for long periods of time, muscles adapt to these static lengths which creates insufficiencies in the muscles and joints. These insufficiencies cause weak muscles. When seated the hips are in a constant flexed position and there is a tendency to slouch down or curve the spine. The abdominal muscles will become less active, leaving the lumbar spine to overcompensate. This commonly leads to the body being in an unusual position. When sitting in this position for an extended period of time, standing up straight and stretching the hip flexor muscles will become more difficult. Being able to extend at the hip and keep the spine in a neutral straight line will become very challenging.[32]
Strengthening Exercises
Strengthening exercises of the hip will consist of targeting the muscle groups that help to keep it stable. This is necessary to keep the body functioning properly and will allow one to stand up right. An exercise that has been proposed to strengthen this area is a reaching single-leg straight-leg dead lift. Keeping one leg extended out behind will stretch the hip flexor muscles on the back leg, while strengthening them on the other leg. Reaching the arms out in front will engage the core and help with stability. Another proposed exercise is a bridge. This also extends the hips and engages the glutes and lumbar spine to strengthen them. Having a strong core is important, which includes the lower back.[33]
Mobilization Techniques
A stretch proposed is a couch stretch. This focuses on lengthening the front hip flexor muscles and the front quadriceps. Bringing the hips forward while keeping the spine straight is key to accentuate the motion.[34] When stretching to increase range of motion, static stretching or stretching while the body is at rest is also another proven way to get more benefits.[35]
Pain Prevention
When trying to prevent any damage or further damage from happening, keeping the iliopsoas and erector spinae muscles of the lower back and internal portion of the hip in a correct lengthened and tightened ratio to each other is key. This allows for maintaining proper alignment and supporting the lumbar curves in the spine.[36] Not only will these strengthening exercises and mobilization techniques help to correct improper posture and alignment, they will also provide more comfort when in a seated position for an extended period of time.
Tests for Function
An efficient at home test is the plank test. Being able to keep the core contracted while having the hips in a neutrally extended position will give an idea of what muscles are lacking in the body
References
- ↑ Bowden, B. & Bowden, J. (2002). An illustrated atlas of the skeletal muscles. Englewood, CO. Morton Pub.
- ↑ Dimon, T. (2010). The body in motion: Its design and evolution. Berkeley, Calif.: North Atlantic Books.
- ↑ Bowden, B. & Bowden, J. (2002). An illustrated atlas of the skeletal muscles. Englewood, CO. Morton Pub.
- ↑ Dimon, T. (2010). The body in motion: Its design and evolution. Berkeley, Calif.: North Atlantic Books.
- ↑ Egoscue, P., & Gittines, R. (2000). Pain free: A revolutionary method for stopping chronic pain. New York, N.Y.: Bantam Books.
- ↑ Dimon, T. (2010). The body in motion: Its design and evolution. Berkeley, Calif.: North Atlantic Books.
- ↑ Egoscue, P., & Gittines, R. (2000). Pain free: A revolutionary method for stopping chronic pain. New York, N.Y.: Bantam Books.
- ↑ Egoscue, P., & Gittines, R. (2000). Pain free: A revolutionary method for stopping chronic pain. New York, N.Y.: Bantam Books.
- ↑ Starrett, K. & Cordoza, G. (2015). Becoming a supple leoparrd: The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (Second ed.).
- ↑ Starrett, K. & Cordoza, G. (2015). Becoming a supple leoparrd: The ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (Second ed.).
- ↑ Egoscue, P., & Gittines, R. (2000). Pain free: A revolutionary method for stopping chronic pain. New York, N.Y.: Bantam Books.
- ↑ Egoscue, P., & Gittines, R. (2000). Pain free: A revolutionary method for stopping chronic pain. New York, N.Y.: Bantam Books.
- ↑ Andersen, C. H., Andersen, L. L., Zebis, M. K., & Sjøgaard, G. (2014). Effect of Scapular Function Training on Chronic Pain in the Neck/Shoulder Region: A Randomized Controlled Trial. Journal of Occupational Rehabilitation, 24(2), 316–324.
- ↑ Andersen, C.H., Zebis, M.K., Saervoll, C., Sundstrup, E., Jakobsen M.D., Sjogaard, G., Andersen, L.L. (2012). Scapular muscle activity from selected strengthening exercises performed at low and high intensities. J Strength Cond Res., 26(9), 2408–16.
- ↑ Lippert, L.S. (2011). Clinical Kinesiology and Anatomy, 5th ed. Philadelphia, PA: F.A. Davis.
- ↑ Brisson, Andre & Perez, Vincent. (2007). Trigger Points: Bar Charts Inc
- ↑ F. Struyf, J. Nijs, J.-P. Baeyens, S. Mottram, & R. Meeusen. (2011). Scapular positioning and movement in unimpaired shoulders, shoulder impingement syndrome, and glenohumeral instability. Scand J Med Sci Sports: John Wiley & Sons A/S.
- ↑ Starrett, Kelly Dr., & Cordoza, Glen. (2013). Becoming a Supple Leopard, 1st ed. USA: Victoria Belt Publishing Inc.
- ↑ ACSM's Resources for the Personal Trainer; American College of Sports Medicine
- ↑ Boyle, Michael. (2010). Advances in Functional Training. Santa Cruz, CA: On Target Publications.
- ↑ Starrett, K., & Cordoza, G. (2013). Area 4: Downstream Arm (Triceps, Elbows, Forearm, Wrist). In Becoming a supple leopard: the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (1st ed., p. 658-670). Victory Belt Publishing.
- ↑ Starrett, K., & Cordoza, G. (2013). Area 4: Downstream Arm (Triceps, Elbows, Forearm, Wrist). In Becoming a supple leopard: the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (1st ed., p. 658-670). Victory Belt Publishing.
- ↑ Bowden, B., & Bowden, J. (2002). An illustrated atlas of the skeletal muscles (4th ed.). Englewood, CO: Morton Pub.
- ↑ Bowden, B., & Bowden, J. (2002). An illustrated atlas of the skeletal muscles (4th ed.). Englewood, CO: Morton Pub.
- ↑ Finando, D., & Finando, S. (2005). Trigger point therapy for myofascial pain: The practice of informed touch (pp. 147-236). Rochester, VT: Healing Arts Press
- ↑ Lippert, L. (2006). Clinical kinesiology and anatomy of the upper extremities. In Clinical Kinesiology and Anatomy (5th ed., pp. 147-193). Philadelphia, PA: F.A. Davis.
- ↑ Finando, D., & Finando, S. (2005). Trigger point therapy for myofascial pain: The practice of informed touch (pp. 147-236). Rochester, VT: Healing Arts Press
- ↑ Starrett, K., & Cordoza, G. (2013). Area 4: Downstream Arm (Triceps, Elbows, Forearm, Wrist). In Becoming a supple leopard: the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (1st ed., p. 658-670). Victory Belt Publishing.
- ↑ Starrett, K., & Cordoza, G. (2013). Area 4: Downstream Arm (Triceps, Elbows, Forearm, Wrist). In Becoming a supple leopard: the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (1st ed., p. 658-670). Victory Belt Publishing.
- ↑ Fine, D. (1996). Hands-on guide to no-pain computing. PC World, 14(6), 149.
- ↑ Starrett, K., & Cordoza, G. (2013). Area 4: Downstream Arm (Triceps, Elbows, Forearm, Wrist). In Becoming a supple leopard: the ultimate guide to resolving pain, preventing injury, and optimizing athletic performance (1st ed., p. 658-670). Victory Belt Publishing.
- ↑ Egoscue, Pete- Pain Free: A Revolutionary Method For Stopping Chronic Pain 1998. Pgs 98-114
- ↑ Boyle, Michael- Advances in Functional Training 2010 Pgs 124-125
- ↑ Starrett, Dr. Kelly- Becoming a Supple Leopard Second Edition 2015 Pgs 370, 391,466.
- ↑ J Orthop Sports Phys Ther.- The Effects of Two Stretching Procedures on Hip Range of Motion and Gait Economy 1989 Joseph J. Godges, Holden MacRae, Charles Longdon, Christine Tinberg, Priscilla MacRae [1]
- ↑ Dimon, Theodore Jr., EdD - The Body in Motion 2011 Pg 56
This article "Office ergonomics" is from Wikipedia. The list of its authors can be seen in its historical. Articles copied from Draft Namespace on Wikipedia could be seen on the Draft Namespace of Wikipedia and not main one.
