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The 5 W’s

RSI 4U2?. The 5 W’s. W orking times (duration) W ork pressure (deadlines, stress) W ork place (furniture, equipment) W ork method (visual aspects, instructions) W ork tasks (organising tasks). The 5 W’s. W orking times (duration) W ork pressure (deadlines, stress)

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The 5 W’s

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  1. RSI 4U2? The 5 W’s • Working times (duration) • Work pressure (deadlines, stress) • Work place (furniture, equipment) • Work method (visual aspects, instructions) • Work tasks (organising tasks)

  2. The 5 W’s • Working times (duration) • Work pressure (deadlines, stress) • Work place (furniture, equipment) • Work method (visual aspects, instructions) • Work tasks (organising tasks)

  3. Workplace, Posture and Method Ergonomics Ergon = work Nomos = rule, law “Learn from yesterday, live for today and hope for tomorrow. The important thing is to not stop questioning ” Albert Einstein

  4. People are • Short or tall • Thin or thick Average people do not exist, neither does the average workplace

  5. Chair • Desk • Monitor • Visual aspects • Posture • Keyboard • Mouse

  6. 1. Chair • Seat (height, depth)heigth adjustable 41 .. 53 cmdepth adjustable 40 .. 44 cm • Back (support)heigth adjustable • Armrests (not obliged)(height, width adjustable)

  7. 2. Desk • Depth ≥ 80cm • Width ≥ 120 cm • Height 74 . . 76 cm (fixed) 62 .. 82 cm (adjustable) • Room for legs: stretch, turnat least 60 cm width, 65 cm depth • For feeth at least 80 cm depth • Desktop: thickness ≤ 5 cm

  8. 3. Monitor • Top of screen at eye height • Distance 50 - 70 cm • Settings: • font size • colour, contrast, brightness • refresh rate ≥ 70 Hz

  9. 4. Visual aspects

  10. 5. Posture • Straight back • Relaxed • Right in front of your monitor • NOT twisted or turned at your desk

  11. 6. Keyboard • As flat as possible • Wrists relaxed and straight • Right in front of you • No wrist support

  12. 7. Mouse • Motion speed • Large movements • Double click speed • Large (or no) mouse pad (NO wrist support) • Fingers relaxed • Shortcut keys

  13. Chair • Desk • Monitor • Visual aspects • Posture • Keyboard • Mouse The ‘ideal’ work place

  14. WRONG? RIGHT?

  15. WRONG? RIGHT?

  16. WRONG RIGHT • Do not raise your shoulders • Relax while working!

  17. WRONG RIGHT • Never bend forward • Always keep your back straight

  18. WRONG RIGHT • Wrong posture (long term) • Always have your screen straight ahead

  19. WRONG RIGHT • Keep elbows relaxed • Keep hands and fingers relaxed

  20. WRONG RIGHT • Wrist is carrying the weight of the arm • Caused by leaning forward

  21. WRONG RIGHT • Keep fingers and wrists relaxed, not bent

  22. WRONG RIGHT • To much tension in the hands • Will rapidly cause complaints

  23. Exercises to relax Sportswear not required. • Work pace software • If you get used to it….. it really helps

  24. What can YOU do at your workplace

  25. What can you do by yourself: • Take your breaks • Avoid peak loads • Variation in activities • Loosen up from work • Keep yourself fit

  26. Workplace consultants

  27. R S I can change your life drastically Questions ?

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