perfecting posture and lessening eye strain

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!