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Perfecting posture & lessening eye strain
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
Cool!
Perfecting posture & lessening eye strain
(Or at least making them not as terrible)
For home & work use
Cool!
We all know we should have good posture…
We all know we should have good posture…
But what’s the worst that can happen?
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
Etc.
We all know we should have good posture…
But what’s the worst that can happen?
Back & neck pain
Restricted circulation
Added stress
Worsened depression
Limited mobility
Constricted airflow
Etc.
It’s harder to focus on the task athand (work or leisure) and be productive if we’re uncomfortableor in pain.
Be Healthy
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
But this presentation isn’t about all that; though, it is key to helping us maintain good posture.
Be Healthy
Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
So workout regularly, eat healthy most of the time & all that jazz.
It’s very important!
But this presentation isn’t about all that; though, it is key to helping us maintain good posture.
Moving on.
Perfect Posture
Perfect Posture
A “straight” back isn’t actually straight
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
Feet should be flat on the floor & not tucked underneath you, crossed, etc.
Perfect Posture
A “straight” back isn’t actually straight
‘S’ shape/curve of the spine
Shoulders relaxed/lowered, level & pulled back
Don’t slump them forward
Head up & straight
Chin should be parallel to the floor
Your shoulders, hips & ears should line up
Feet shoulder width apart
Feet should be flat on the floor & not tucked underneath you, crossed, etc.
Perfect Posture
Sitting Desk Posture
Sitting Desk Posture
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
You can buy supports online, at pharmacies & at office supply stores
Sitting Desk Posture
Make sure you can sit comfortably with your feet flat on the ground.
Get a foot rest, if needed
Slide your chair in so you can sit back & reach the keyboard without leaning forward
Lumbar support
You can buy supports online, at pharmacies & at office supply stores
Rolled up towels also work
Standing Desk
Standing Desk
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
Stand up straight
Standing Desk Similar to desk sitting (comfortable height and keyboard position)
Feet should be shoulder width apart
Try an anti-fatigue mat
Don’t stand with your weight on one foot
Wear supportive shoes
Stand up straight
Don’t lean on elbows
Keyboard, Mouse, etc.
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
During breaks, rest the palms of your hands — not your wrists — on the rest
Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists
aren’t falling off desk
Keyboard stands can strain wrists at a harsher angle
Elbows should be close to the body
Forearms should be parallel
Wrist rest
While typing, hold up your hands & wrists off the keyboard; keep wrists straight
During breaks, rest the palms of your hands — not your wrists — on the rest
Place frequently used items close to avoid straining
Equipment
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
Doctors, physical therapists & chiropractors can give professional advice
Equipment
There are all kinds of keyboards, wrist rests, computer mice (is that how you say that? How weird.), chairs, monitors, etc. that help keep you in the right positions.
Each person is different in what they need, so if you think individualized equipment would help you, look into it.
Doctors, physical therapists & chiropractors can give professional advice
Research it on the Internet! (Bet y’all didn’t know you could do that.)
Driving Posture
Driving Posture
Driving to/from work or running errands is a good time to practice good posture because those are short trips.
Driving Posture
Driving to/from work or running errands is a good time to practice good posture because those are short trips.
Set mirrors when sitting properly & then don’t adjust them. Adjust yourself to them while driving to keep yourself in check.
Phones & Tablets
Phones & Tablets
How do you look at your phone?
Phones & Tablets
How do you look at your phone?
We often hold it down & pull our heads forward, rounding out our shoulders
Phones & Tablets
How do you look at your phone?
We often hold it down & pull our heads forward, rounding out our shoulders
Make a conscious effort to hold the phone up higher
Books & Laptops
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
We often read/ use our computers in bed
Books & Laptops
Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
Laptops aren’t actually meant to be in your lap either
Use laptops on desks
Hold books up or read from a tilted desk/table or propped up on pillows
We often read/ use our computers in bed
Which leads to us to sleeping positions
Back Sleeping
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
Place a pillow under your neck & head for slight lift
Back Sleeping
Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
Place a pillow under your neck & head for slight lift
Use a firm mattress
Side Sleeping
Side Sleeping
Use a conforming mattress
Side Sleeping
Use a conforming mattress
Alternate sides
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
Hug a pillow or rest upper arm on side & lower arm around head
Side Sleeping
Use a conforming mattress
Alternate sides
Pull legs slightly towards chest, but don’t hunch your spine
Place a pillow between knees to keep upper leg from pulling your spine out of alignment & to decrease stress on your lower back/hips
A small pillow under your waist also helps keep spine alignment
Use a supportive pillow for your neck & head to keep them parallel
Not too flat or too full
Hug a pillow or rest upper arm on side & lower arm around head
Both keep shoulders supported & from slumping in
Stomach Sleeping
Stomach Sleeping
Can be hard on your spine
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
You should also do this if you’re lying on your stomach reading/watching TV/using a laptop or tablet
Stomach Sleeping
Can be hard on your spine
Try not to tuck your arms underneath your body
Put a pillow under your lower abdomen & pelvis
You should also do this if you’re lying on your stomach reading/watching TV/using a laptop or tablet
Try sleeping without a pillow if yours is straining your neck
Back Stretches
Back Stretches “Double Chin” exercise
https://www.youtube.com/watch?v=4uzd_nFzj0Y
Shoulder Rolls
http://www.thankyourbody.com/simple-stretches-for-better-posture/
http://www.theguardian.com/lifeandstyle/2014/feb/07/five-best-posture-exercises
Wrist/Hand Stretches
Wrist/Hand Stretches
Prayer Stretch
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
Hold each for several seconds; 3x/day
Wrist/Hand Stretches
Prayer Stretch
Gently press your palms together, thumbs away from you
Start at face & lower to belly button
For inverted prayer stretch, place the back of your hands together
Wrist Stretch (https://www.youtube.com/watch?v=HuDO8yhUl2o)
Wrist releases
Similar to above, but fingers are spread & you pull on each individually
Hold each for several seconds; 3x/day
All of these require a straight back & relaxed shoulders, so they help with back posture as well
Eye Strain
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
See next slide!
Eye Strain
Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
We look at computer monitors, tablets, phones & TVs ALL day
How can we keep our eyes healthy?
See next slide!
Get it??
Eye Strain
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
Most are “partial blinks” that don’t lubricate your eyes properly
Eye Strain
Monitor brightness should be approximately the same brightness as your surrounding work station.
Approximate viewing distance is 20–40 inches.
Sit as far away as you can while being able to easily read the text
Use an anti-glare screen & cover the windows
If you wear glasses, get lenses with anti-reflective coating
Blink more to lubricate your eyes
People blink less frequently (1/3 less) when working on a computer/tablet
Most are “partial blinks” that don’t lubricate your eyes properly
Use eye drops
Eye Strain
Eye Strain
Eye Exercises:
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
These exercises help prevent accommodative spasm
Eye Strain
Eye Exercises:
Every 20 minutes, blink 10 times slowly.
Use the “20-20-20” rule
Every 20 minutes, look at an object at least 20 feet away for 20 seconds
Look far away at an object (10–15 seconds), then look at something close (10–15 seconds). Then look back at the distant object.
These exercises help prevent accommodative spasm “A condition in which the ciliary muscle of the eye remains in a
constant state of contraction. Normal accommodation allows the eye to "accommodate" for near-vision. However in a state of perpetual contraction, the ciliary muscle cannot relax when viewing distant objects. This causes vision to blur when attempting to view objects from a distance.” (http://en.wikipedia.org/wiki/Spasm_of_accommodation)
Fin
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
Set alarms to help you remember to give your eyes a break & stretch your muscles
Fin Just like when starting new eating habits, a new workout
routine, etc., start slowly
Easing into these habits will prevent your body from becoming overwhelmed or really sore
Set alarms to help you remember to give your eyes a break & stretch your muscles
Good luck!
