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Keep Your Cool & Keep in Shape

Improve the quality of life in your workspace with survival tactics for CSE workers. Maximize productivity and create a healthy and peaceful environment. Learn arrangements, comfort tips, and maintenance techniques to transform your workspace.

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Keep Your Cool & Keep in Shape

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  1. Keep Your Cool & Keep in Shape Survival Tactics for CSE Workers Coessa Kenney Interstate Child Support Paralegal Calhoun County Prosecutor’s Office Battle Creek, MI Rhonda Tamulonis Director, Performance & Learning Services Auctor Corporation Indianapolis, IN 1

  2. Today: Home to 85% of all white collar workers $3 billion per year Cubicle-ization 1968: The Action Office A Beautiful Vision • Brainchild of Bob Propst (Herman Miller), 1968 • Built for productivity: • More privacy • More working surface • Pin-up and display space • Smaller size • Lower panels

  3. Fewer Walls =Better Communications =Higher Worker Productivity Theory

  4. Surprise. Not. CSE workers are often cramped, crowded, and stressed. CSE workers are often cramped, crowded, and stressed.

  5. The Solution? You can improve the quality of life in your workspace.

  6. Check your office policies before following any of these suggestions. This workshop? How tomake life in your work space: • productive • healthy • peaceful

  7. Arrangement Comfort Maintenance Part 1: Make life in your workspacemore productive

  8. Productive arrangement:What should be where? • Get a door • Rope, paperclips, whatever • www.cubedoor.com • Use signs • “On deadline, please send voice or email” • “Please do not disturb” • “Am at ???, will return??” • Put things that attract visitors by your entrance • Inbox / outbox • Candy jar • Joke calendar

  9. Productive arrangement:Feng Shui? • Make sure you can see the entrance to your cube from your desk: • If you can, move! • If you can’t, use an 8x10 mirror • Bring living and flowing energy into your workspace: • An odd number of healthy plants • A small fountain near the entrance • A photo of flowing water

  10. Productive workspaces:Personalized Consider adding: Accessories Batik Wall fabric Photos Diplomas/certificates Knick-knacks Candles (maybe) Seasonal displays Color! Personality! Good plants for offices: Chinese Evergreen Rubber Plant Pothos Wheat Grass Peace Lily Philodendron Ficus

  11. Need ideas? Google on “cubicle decorating”

  12. Productive workspaces:Comfortable = Easy on the eyes 1. Color ≠ productivity. It doesn't matter what color you like, but rather the intensity and lightness or darkness. 2. Bring in a desk lamp (with a dimmer for control) and use low-brightness bulbs to help prevent glare. 3. Consider computer glasses. 4. Use darker desktop themes.

  13. Productive workspaces:Comfortable = ergonomically aware • Easy upgrades for your workspace? • elevate your monitor • invest in a different mouse / keyboard • use software reminders to take a break • get better sleep support Fine tune your spacing:Check out this workspace planner http://www.ergotron.com Enter your height, get details on suggested seat heights, monitor heights and distances, etc.

  14. Productive workspaces:Low Maintenance

  15. Productive WorkspacesThe Last Word: Professional • Follow the leader • Consider who sees it • Keep it appropriate It’s your space.But not entirely.

  16. Part 1: Make life in your workspacemore healthy Desk-ercise! Neck Arms Upper Body Lower Body

  17. Relaxation And Stretching Physical therapists use stretches to relax muscle strain and pain. Stretches are used to prevent injury and to increase your range of motion. Before starting any stretch, find your center of balance.

  18. Center Of Balance Step1: Start by moving forward on the anterior plane as far as you can without falling. Step 2: Move backwards on the posterior plane as far as you can without falling. Step 3: Move back to the center. This should be your center of balance. Once you find your center of balance you can safely and successfully start the stretches.

  19. NECK STRETCHES #1 Step 1: In a standing or sitting position. Lower your chin to your chest and hold for 15 to 30 seconds. Step 2: Repeat several times.

  20. Neck Stretch #2 Step 1: Rotate your head to the right while keeping your shoulders nice and straight. Step 2: Hold the stretch for 30 seconds. Step 3: Return your head slowly to the starting position. Step 4: Now rotate your head to the left while keeping your shoulders nice and straight. • Step 5: Return your head slowly to the starting position. • Step 6: May repeat several times.

  21. Neck Stretches #3 Step 1: Lower your head to the right so your ear touches your shoulder. Step 2: Hold the stretch for 30 seconds then raise your head back to the starting position. Step 3: Lower your head to the right so your ear touches your shoulder. Step 4: Hold the stretch for 30 seconds then raise your head back to the starting position.

  22. Neck Stretch #4 Step 1: Lower your head to the right as if you were pointing your ear to your right shoulder. Step 2: Look down toward the floor. Make sure to keep your shoulders relaxed. Step 3: Hold the stretch for 30 seconds. Step 4: Slowly return your head to the starting position. Step 5: Relax and repeat the same stretch to the left shoulder. Step 6: Hold the stretch for 30 seconds.

  23. Arm Stretch #1 Step 1: For the first stretch, lift one of your arms and hold it comfortably in front of you---palm facing up. Step 2: Bend your hand downward and gently pull it toward you using your other hand. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Relax and return to the starting position and repeat the stretch with your other hand.

  24. Arm Stretch #2 Step 1: Lift one of your arms and hold it comfortably in front of you---palm facing up. Step 2: Bend your hand upward and gently pull it toward you using your other hand. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Relax and return to the starting position and repeat the stretch with your other hand.

  25. Arm Stretch #3 Step 1: Extend your arms in front of you with your hands in fists. Step 2: Rotate your wrists outward, then inward in a circular motion.

  26. Arm Stretch #4Back Of The Arms Step 1: Lift one arm and bend it behind your head. Step 2: Place your other hand on your bent elbow to help stretch your upper arm and shoulder. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Relax and return to the starting position and repeat the stretch with your other arm.

  27. Upper Body Stretch #1Back Of The Shoulders Step 1: Place one hand under your arm at the forearm or upper arm. Step 2: Lift your arm and stretch it across your chest. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Relax and return to the starting position and repeat the stretch with your other arm.

  28. Upper Body Stretch #2Muscles Of The Chest Step 1: Squeeze your shoulder blades together. Step 2: place your hands behind your head and pull your bent arms backward. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Relax and return to the starting position.

  29. Upper Body Stretch #3Muscles Of The Chest Step 1: Sit or stand up tall with your arms out to the side, elbows bent, palms forward, and fingers pointed upward toward the ceiling. Step 2: Hold this for 30 seconds. Step 3: Keeping your spine straight, press your arms back until you feel a slight stretch in your chest and shoulders. Step 4: Rest and repeat 10 times.

  30. Lower Body Stretches #1Lower Back And Buttock Step 1: Bring one of your knees toward your chest. Step 2: Use your hands to grab the back of your thigh and gently pull it toward you. Step 3: Hold the stretch for 30 seconds. Step 4: Relax and return to the starting position and repeat the stretch with your other leg.

  31. Lower Body Stretches #2Back Of The Thigh Step 1: Position yourself on the edge of your chair and straighten out one of your legs in front of you, resting your heel on the floor and extend your foot. Step 3: Hold the stretch for 30 seconds. Step 2: Bend forward at the hip until you feel a stretching sensation at the back of your thigh. Step 4: Relax and return to the starting position and repeat the stretch with your other leg.

  32. Lower Body Stretch #3Front Of The Thigh Step 1: Place one hand on a chair or desk for stability. Step 2: Grab one of your ankles and bring it up toward your buttock. Step 3: Hold the stretch for 15 to 30 seconds. Step 4: Return to the starting position and repeat the stretch with your other leg.

  33. Lower Body Stretch #4Lower Back Torso Twist Step 1: Stand up straight and fold your arms in front of your chest, rotating your trunk in one direction toward the right. Step 2: Keep your hips facing forward and your feet hip-width distance apart. • Step 3: Hold the stretch for 30 seconds. • Step 4: Return to the starting position and rotate your trunk in the other direction the left.

  34. Lower Body Stretch #5 Quadrates Lumborum Stretch • Step 1: Stand with you your feet shoulder width apart. • Step 2: Put your left arm over your head with your arm directly over top of the ear. • Step 3: Lean over toward the left side, bending at the waist. Step 4: Do not bounce and hold the stretch for 30 seconds. Step 5: Repeat the stretch in the other direction. You may repeat the stretches 10 to 15 times.

  35. Lower Body Stretch #6 Step 1: Lie on your back with your knees bent and your feet on the floor. Step 2: Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen. Step 3: Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.

  36. Lower Body Stretch #6Continued Step 4: Now return the leg to a bent position. Step 5: Now straighten the leg again. See if you're able to straighten it just a little bit further. Step 6: Repeat this 4-6 times, straightening and bending the leg at the knee. Step 7: Now return to neutral and repeat above steps on the other side.

  37. Lower Body Stretch #7Lower Back Step 1: Sit in a chair with your back straight and both feet firmly planted on the floor in front of you. Step 2: Lengthen your spine, seated as tall and straight as possible. Step 3: Bring your chest slowly to your knees with your arms on either side of your legs resting your chest on your thighs Step 4: Reach for the floor with your hands and walk your hands along the floor further away from you. Step 5: Hold for five to ten breaths bringing your hands back up to your knees slowly. Step 6: Arch your back slowly as you come back to a straight seated position.

  38. Lower Body Stretch #8 Step 1: Sit down in a chair and plant your feet firmly on the floor in front of you. Step 2: Hold the seat of the chair with your left hand and turn your body toward the left to look backward over your shoulder. Step 3: Hold the stretch for 5 to 10 breaths, slowly release the pose and face forward. Step 4: Repeat 3 times on each side.

  39. Tactics for cubicle workspaces that aremore peaceful. Working in cubicles requiresextra and thoughtful courtesy. Noise Distractions Conflict Resolution

  40. More peaceful workspaces:Noise – The Golden Rule • Do not be loud. • About anything. • Ever.

  41. More peaceful workspaces :Noise – Four to Control Voice Volume Keep it down! Telephones Turn down ring volume No speaker phones Use answering machines Keep cell with you Conversation Location Take it inside Don’t speak over walls Don’t talk in walkways Annoying Sounds Food Humming & Drumming Screen Savers Belching

  42. Control distractions. More peaceful workspaces :Distractions – Proactive • Pretend OTHER PEOPLE’S cubicles have full walls and a door: Don’t barge in. • Take a lesson from the monkeys: Don’t listen in. Don’t repeat it. Don’t look in.

  43. Be considerate. More peaceful workspaces :Distractions – Proactive • Recognize YOUR cubicle doesn’t havewalls and a door. • What happens in your cube: Can be seen. Can be heard. Can be smelled.

  44. Drops ins More peaceful workspaces :Distractions – Reactive • Walk “drop ins” out. • Leave a pen and pencil on your desk where it can be easily found. • Don’t store valuables. Get a lock. • Negotiate private times in a shared cubicle.

  45. More peaceful workspaces :Conflict Resolution Quarterly meetings? • People have different working styles and preferences: • Extroverted / need to talk • Less social / work uninterrupted • Supervisors play an important role in: • setting the tone • negotiating conflicts • creating policies for a positive office culture “No interruptions” quiet hours?

  46. More peaceful workspaces :Conflict Resolution • Don’t avoid conflict; resolve it. • Talk to the person. • Ask a supervisor for assistance. • Don’t make a policy based on one case.

  47. What should happen? • The coworker on the other side of the cube wall is stuck with a problem and you know the answer. Should you pretend you don't hear them? or offer to help? • You're six-and-a-half feet tall and every time you stand up, your coworkers glare at you as if you are trying to spy on them. • A single parent, you call home every afternoon to make sure your child made it safely. One day, your coworker on the other side of the cube wall asks, "So, what time does school get out?“ • You call for a doctor's appointment and, when the scheduler asks, "What about?" you are silent--you really don't want the whole office to know what you think you have. • Your partner calls and signs off with "I love you" and you just say, "Ditto!"

  48. Remember these tactics to make your workspace more: • productive • healthy • peaceful

  49. Keep Your Cool & Keep in Shape Thank you...Questions? Coessa Kennedy Interstate Child Support Paralegal Calhoun County Prosecutor’s Office Battle Creek, MI Rhonda Tamulonis Director, Performance & Learning Services Auctor Corporation Indianapolis, IN 50

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