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Perfecting Posture and Lessening Eye Strain
- 1. Perfecting posture & lessening eye strain
- 2. Perfecting posture & lessening eye strain (Or at least making them not as terrible)
- 3. Perfecting posture & lessening eye strain (Or at least making them not as terrible) For home & work use
- 4. Perfecting posture & lessening eye strain (Or at least making them not as terrible) For home & work use
- 5. Perfecting posture & lessening eye strain (Or at least making them not as terrible) For home & work use
- 6. We all know we should have good posture…
- 7. We all know we should have good posture… But what’s the worst that can happen?
- 8. We all know we should have good posture… But what’s the worst that can happen? Back & neck pain
- 9. We all know we should have good posture… But what’s the worst that can happen? Back & neck pain Restricted circulation
- 10. We all know we should have good posture… But what’s the worst that can happen? Back & neck pain Restricted circulation Added stress
- 11. 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
- 12. 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
- 13. 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
- 14. 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.
- 15. 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 at hand (work or leisure) and be productive if we’re uncomfortable or in pain.
- 16. Be Healthy
- 17. Be Healthy Being fit & exercising regularly strengthens our muscles, which helps support our skeletons, but our bones are what hold us up.
- 18. 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.
- 19. 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!
- 20. 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.
- 21. 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.
- 22. Perfect Posture
- 23. Perfect Posture A “straight” back isn’t actually straight
- 24. Perfect Posture A “straight” back isn’t actually straight ‘S’ shape/curve of the spine
- 25. Perfect Posture A “straight” back isn’t actually straight ‘S’ shape/curve of the spine Shoulders relaxed/lowered, level & pulled back
- 26. 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
- 27. 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
- 28. 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
- 29. 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
- 30. 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
- 31. 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.
- 32. 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.
- 33. Perfect Posture
- 36. Sitting Desk Posture Make sure you can sit comfortably with your feet flat on the ground.
- 37. Sitting Desk Posture Make sure you can sit comfortably with your feet flat on the ground. Get a foot rest, if needed
- 38. 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
- 39. 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
- 40. 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
- 41. 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
- 42. Standing Desk
- 43. Standing Desk
- 44. Standing Desk Similar to desk sitting (comfortable height and keyboard position)
- 45. Standing Desk Similar to desk sitting (comfortable height and keyboard position) Feet should be shoulder width apart
- 46. Standing Desk Similar to desk sitting (comfortable height and keyboard position) Feet should be shoulder width apart Try an anti-fatigue mat
- 47. 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
- 48. 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
- 49. 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
- 50. 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
- 52. Keyboard, Mouse, etc. Slide your keyboard slightly off center & forward so wrists aren’t falling off desk
- 53. 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
- 54. 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
- 55. 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
- 56. 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
- 57. 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
- 58. 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
- 59. 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
- 60. Equipment
- 61. 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.
- 62. 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.
- 63. 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
- 64. 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.)
- 65. Driving Posture
- 66. Driving Posture Driving to/from work or running errands is a good time to practice good posture because those are short trips.
- 67. 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.
- 68. Phones & Tablets
- 69. Phones & Tablets How do you look at your phone?
- 70. Phones & Tablets How do you look at your phone? We often hold it down & pull our heads forward, rounding out our shoulders
- 71. 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
- 72. Books & Laptops
- 73. Books & Laptops Most people read with books/magazines in their laps, but this promotes rounded shoulders & a forward head
- 74. 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
- 75. 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
- 76. 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
- 77. 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
- 78. 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
- 79. Back Sleeping
- 80. Back Sleeping Use a pillow/towel under your knees to help keep natural ‘S’ curve of your spine
- 81. 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
- 82. 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
- 83. Side Sleeping
- 84. Side Sleeping Use a conforming mattress
- 85. Side Sleeping Use a conforming mattress Alternate sides
- 86. Side Sleeping Use a conforming mattress Alternate sides Pull legs slightly towards chest, but don’t hunch your spine
- 87. 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
- 88. 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
- 89. 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
- 90. 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
- 91. 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
- 92. 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
- 93. Stomach Sleeping
- 94. Stomach Sleeping Can be hard on your spine
- 95. Stomach Sleeping Can be hard on your spine Try not to tuck your arms underneath your body
- 96. 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
- 97. 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
- 98. 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
- 99. Back Stretches
- 100. 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
- 101. Wrist/Hand Stretches
- 102. Wrist/Hand Stretches Prayer Stretch
- 103. Wrist/Hand Stretches Prayer Stretch Gently press your palms together, thumbs away from you
- 104. Wrist/Hand Stretches Prayer Stretch Gently press your palms together, thumbs away from you Start at face & lower to belly button
- 105. 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
- 106. 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)
- 107. 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
- 108. 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
- 109. 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
- 110. 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
- 111. Eye Strain
- 112. Eye Strain Caused by excessively bright light from outdoor sunlight or from harsh interior lighting & prolonged screen use
- 113. 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
- 114. 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?
- 115. 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!
- 116. 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??
- 117. Eye Strain
- 118. Eye Strain Monitor brightness should be approximately the same brightness as your surrounding work station.
- 119. Eye Strain Monitor brightness should be approximately the same brightness as your surrounding work station. Approximate viewing distance is 20–40 inches.
- 120. 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
- 121. 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
- 122. 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
- 123. 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
- 124. 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
- 125. 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
- 126. 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
- 127. Eye Strain
- 128. Eye Strain Eye Exercises:
- 129. Eye Strain Eye Exercises: Every 20 minutes, blink 10 times slowly.
- 130. Eye Strain Eye Exercises: Every 20 minutes, blink 10 times slowly. Use the “20-20-20” rule
- 131. 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
- 132. 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.
- 133. 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
- 134. 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)
- 135. Fin
- 136. Fin Just like when starting new eating habits, a new workout routine, etc., start slowly
- 137. 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
- 138. 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
- 139. 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!