Body ergonomics

                             

                               Ergonomics

What is Ergonomics? The science of fitting the work space to the human body in order to reduce injury risk. In other words, making the work space as comfortable & user-friendly as possible. Posture & Activity Use the positioning suggestions to help you find a good posture that feels comfortable and supportive. Posture should be fluid and not stiff.  When working, flow out from this position of good posture to perform activity and then return to it when the activity is completed.  It is good for circulation to shift your movements and "fidget". Use the activity suggestions to minimize the stress of repetitive activity on the body. Positioning in the Chair You should have a comfortable work chair. The chair should have a 5-point base for stability & safety. Your feet should be flat on the floor – Use a foot rest if necessary. Your knees should be slightly lower than your hips. You can adjust the pan of the seat to tilt slightly forward or back for comfort.  Change throughout the day. There should be 2 inches clearance form the edge of the chair to your knees. The back rest should support your lower spine. Keep your shoulders relaxed. Hold your head directly over shoulders.  Don't let your head fall forward. Hold your shoulders directly over the elbows.  Don't let your shoulders round forward. If you choose to use arm-rests to support the forearms and relieve shoulder strain, they should be padded. The elbows should be slightly open greater than 90 degrees. Do not lean on the elbows or wrists. Wrists should be positioned straight (neutral). Adjust your chair each day so that it fits you, especially if you have a multi-user station. The chair should face your work activity.  Do not twist to reach or while working. The Keyboard The keyboard, 10-key or mouse should be positioned comfortably so that your arms are relaxed. Avoid excessive reaching for the keyboard or mouse. Use function keys to eliminate keystrokes. Maintain a neutral wrist position. Wrist rests should be a guide, not a rest. Float over the wrist rest and only rest down during typing breaks. Do not stretch the fingers to reach keys.  Move from the shoulders. For functions requiring two keys to activate, use both hands rather than stretching two fingers on one hand. Occasionally use the index and middle fingers to activate keys (hunt and peck method) to rest the hands and slow down activity. Use a light touch on the keyboard. Keep the fingers and thumb relaxed, almost as if they are curved gently around a large ball. Keep your fingernails short.  Long fingernails change typing style placing increased stress on the small muscles of the hands. Consider placing the keyboard at a downward tilt with the keys closest to your body slightly higher than the keys farthest away from your body to reduce arm tension.  This position assists in keeping the wrist in a more neutral position and reduces arm tension. The Mouse Hold the mouse as loosely as possible. Use the lightest touch possible when clicking the mouse. Don't hold the pinky up.  Gently cup the mouse with all fingers. Don't rest your wrist or forearm on the desk while moving the mouse.  Move from the shoulder while keeping the wrist in the neutral position rather than swiveling the wrist. Writing Use a pen with a larger circumference. Hold the pen lightly. Use a felt tip pen or a roller ball to reduce friction. Use a pen whose barrel has some texture.  A slippery barrel requires more force when writing. Maintain your wrist in as neutral a position as possible and let your hand glide over the table with the movement coming from the shoulder. Using a 3-ring binder as a writing surface with the wider edge closer to the body and the narrower edge closer to your elbow will put the forearm in a more neutral position and may ease forearm strain. Try special pens or alternative writing styles (for example, the pen held between the index and middle fingers) to relieve thumb stress. Writing continuously is a difficult activity for the hands.  Take frequent breaks. Rotate methods so you are not holding one particular position for any length of time. Phone Use Do not hold the phone to the ear by cradling it between your ear and a raised shoulder. Use a speaker phone or a headset. Place the phone on the same side of the desk as the ear that is used for listening. The Computer Monitor The monitor should be positioned directly in front of the keyboard. The top of the screen should be at eye level. Screen should be about 1 arm’s length distant with slight tilt (as if reading a newspaper). If you type from copy, attach a copy holder to the monitor. If you type from copy all the time, attach a copy holder to each side of the monitor and alternate pages to reduce neck strain. Reaching & Lifting Reach for objects by turning the body and facing the object.  Don't twist in the chair to perform activity or reach for objects. Use both hands when reaching for heavy objects and face the object squarely. Lift with the palm up.  Support the object from underneath. Keep frequently used objects within your immediate work space. Arms length distance in reach Between eye-level and hip-level Place the phone on the same side of the desk as the ear that is used for listening. Reducing Eye Discomfort Adjust color and contrast on the monitor so that characters are clear and sharp. Dust the monitor regularly. Replace or repair a screen that flickers. Reduce glare.  Use an anti-glare screen if necessary.  Position the monitor perpendicular to the window so that glare is reduced. Take a break and focus on distant objects frequently. Relax the eyes by rubbing the palms together briskly, then placing the warm palms gently over the eyes for 30 seconds. Make sure that lighting is comfortable and appropriate for work tasks. Use task lighting instead of overhead lights if that helps to increase comfort and reduce glare. If you wear bifocals,  you may be at increased risk of injury due to awkward neck positioning needed to look through the various prescription sections.  Consider purchasing a pair of glasses designed specifically for computer use. Arranging Work Activities Reduce the speed and the force of movements. Use the appropriate tool for the job.  Use a power tool if possible.  Make sure tools are in good shape and, if a cutting tool, that the blade is sharp. Use leverage to reduce the force needed. Alternate tasks throughout the day.  Avoid performing any one activity for extended periods of time. Breaks Space breaks evenly throughout the day. Take a mini-break for every 30 minutes of repetitive activity.  Return a phone call, walk to the copy machine, get a drink of water. For a posture change, stand up when answering the phone or talking with co-workers. Take your mid-morning, lunch and mid-afternoon breaks.  Studies have proven that those who take breaks are more comfortable, more productive, and less painful than those who skip breaks. Get up and move during breaks.  Don't perform hand intensive hobby activity during breaks. A Comfortable Work Environment Reduce clutter. Clutter causes tension and stress and impedes optimal positioning of objects. Organize your workstation with materials placed in locations based on priority, frequency of use and ease of handling.  Do not place heavy items above your head but closer to your body for easy lifting. Reduce noise.  Noise increases stress level.  Pad noisier items.  Place the printer in a noise reduction box.  Lower the volume on speakers, monitors, etc. Have a comfortable temperature in the room or dress appropriately to maintain body warmth.  Cold temperatures increase muscle tension and can make your more susceptible to injury. Do not sit directly under air vents; if necessary, direct the flow of air away from your desk.      INJURY PREVENTION & ERGONOMICS - FOR SPECIFIC INJURIES Carpal Tunnel Syndrome Maintain a neutral wrist position;  Avoid bending, extending or twisting the wrist during activities Minimize repetition; Periodically rest the hands briefly during repetitive or stressful activities Slow down the activity Use the least amount of force necessary to do the job Use a light grip on tools, pens, the mouse Use the right tool for the job Find tools or gadgets that help make the job easier Avoid using a sustained pinch or grip, especially if the wrist is not in a neutral position Avoid positioning the wrist in a bent position (towards the palm of the hand) for any length of time (for example, when sleeping) Alternate work activities Alternate hands during the work activity if possible Work from the shoulder and don't isolate finger or wrist movement Cubital Tunnel Syndrome Avoid leaning on the inside edge of the elbow Avoid leaning the forearm against hard or sharp edges (such as a table or desk edge) Avoid holding the elbow in a bent position for any length of time (for example, use a head set if you will be speaking on the phone for any length of time) Pad your workbench, desk surfaces and chair arms Avoid prolonged bending of the wrist during activities Minimize repetition and periodically rest the arms during repetitive or stressful activity Slow down the activity Use the least amount of force necessary to do the job Use a light grip on tools, pens, the mouse Use the right tool for the job Find tools or gadgets that help make the job easier Alternate hands during the work activity if possible Work from the shoulder and don't isolate wrist or elbow movements Epicondylitis (Tennis & Golfer's Elbow) Avoid repetitive wrist bending and straightening Avoid repetitive forearm rotation (palm-up/palm down movements) Avoid repetitive, forceful gripping Avoid lifting with the palm down and the wrist held back (for example, holding suitcases or grocery bags) Use both hands while lifting to share the load between the arms Try to lift with the palms up (as if you are scooping up the object) Avoid forceful push and pull activities with the elbow held straight Minimize repetition and periodically rest the arms during repetitive or stressful activity Slow down the activity Use the least amount of force necessary to do the job Use a light grip on tools, pens, the mouse Position the mouse appropriately.  Don't reach forward or to the side when using the mouse. Use the right tool for the job Find tools or gadgets that help make the job easier Alternate hands during the work activity if possible DeQuervain's Tenosynovitis Use the power grip (for example, holding an object with all the fingers in a loose grip) instead of using a pinch Use the force of the upper arm instead of isolated wrist movements  (for example, while fastening nuts and bolts) Work with the wrist in a neutral position Avoid holding the thumb in the palm of the hand while bending the wrist towards the palm or towards the small finger side of the hand Minimize repetition and periodically rest the arms during repetitive or stressful activity Slow down the activity Use the least amount of force necessary to do the job Use a light grip on tools, pens, the mouse Use the right tool for the job Find tools or gadgets that help make the job easier Alternate hands during the work activity if possible Work from the shoulder and don't isolate wrist or elbow movement Trigger Finger Avoid repetitive grasping and releasing of the hand Avoid sustained grasp

About physical therapy

         About physical therapy

Here is some basic information about physical therapy .

Physical therapists, (also known as physiotherapists) are experts in developing and maintaining people’s ability to move and function throughout their lives. With an advanced understanding of how the body moves and what keeps it from moving well, they promote wellness, mobility and independence. They treat and prevent many problems caused by pain, illness, disability and disease, sport and work related injuries, ageing and long periods of inactivity.

Physical therapists work with people affected by a wide range of conditions and symptoms, for example:

1.       painful conditions such as arthritis, repetitive strain injury, neck and back pain
2.    cancer
3.        strokes, Parkinson’s disease and spinal cord injury
4.       heart problems
5.    cystic fibrosis and cerebral palsy
6.      trauma, such as road traffic accidents and landmines
7.    incontinence

They work in a variety of settings, including hospitals, health centres, sports centres, education and research centres, hospices and nursing homes, rural and community settings.

Here are some examples of how physical therapists make a difference. They

1.         use their skills to treat the underlying causes of pain and limitations in movement and function
2.      use many treatment approaches to help individuals regain their mobility and maximise their potential
3.       promote healthy lifestyles and exercise 
4.            treat each patient/client as an individual and thoroughly assess them to identify their needs
5.            treat sports injuries and promote safe and healthy activities
6. work with children with coordination, balance and other movement problems to improve and maximise their independence.
   
   
   
   

Weight Loss By Naturopathy ,Mudra and Acupressure

Weight Loss By Naturopathy ,Mudra and Acupressure

Most of us are very much distress about our body weight ,and we tried all to overcome from this fat........Obesity means having too much body fat. It is not the same as being overweight, which means weighing too much. A person may be overweight from extra muscle, bone, or water, as well as from having too much fat.
Obesity occurs over time when you eat more calories than you use. The balance between calories-in and calories-out differs for each person. Factors that might tip the balance include your genetic makeup, overeating, eating high-fat foods and not being physically active.
Being obese increases your risk of diabetes, heart disease, stroke, arthritis and some cancers. If you are obese, losing even 5 to 10 percent of your weight can delay or prevent some of these diseases.
Most weight loss programs fail because they do not remove the underlying causes of obesity, and because the program is not individualized to the person's unique needs.
 1k = 2.20462lbs

What is Body Mass Index (BMI)?The BMI is said to be a measure of body fat, based on height and weight that applies to both adult men and women.

The most accurate assessment of what weight should be, takes into account the body composition - how much of a person's weight is lean body mass (muscle and bone) and how much is body fat.

It was invented in the 19th century, by Belgian Mathematician, Adolphe Quetelet, as a way to calculate body fat according to the relationship of weight and height. Most health professionals consider BMI to be a relatively good index of obesity, and prefer to use it in preference to height-weight tables.


What is Basal Metabolic Rate (BMR)?>
A Basal Metabolic Rate (BMR) Calculator used to indicate the number of calories ones body burns at rest to maintain normal body functions. A persons BMR is influenced by a number of factors including age, weight, height, gender, diet, and exercise habits. The younger or bigger one is, the higher is ones Metabolic Rate. Also due to the greater percentage of lean muscle tissue in the male body, men generally have a 10-15% higher BMR than women.


WAIST-TO-HIP RATIO (WHR) CALCULATOR
A Waist-to-Hip Ratio (WHR) Calculator. Waist to Hip Ratio Calculator help individuals to determine ones overall health risk. Users have to measure the circumference of their waist at its narrowest point and hips at their widest. The results incorporate a verdict on the health status.

English BMI Formula
BMI = ( Weight in Pounds / ( Height in inches x Height in inches ) ) x 703
Metric BMI Formula
BMI = ( Weight in Kilograms / ( Height in Meters x Height in Meters ) )

Imperial BMI Formula
The imperial bmi formula accepts weight measurements in pounds & height measurements in either inches or feet.
1 foot = 12 inches
inches² = inches * inches

Table: Imperial BMI Formula

BMI = ( lbs/inches² )	(weight in pounds * 703 )
	————————————
	height in inches²

Metric Imperial BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or meters.
1 meter = 100cms
meters² = meters * meters

Table: Metric BMI Formula

BMI = ( kg/m² )	weight in kilograms
	————————————
	height in meters²

Calculate BMI & Find Weight Status

Table: BMI Weight Status Categories

BMI	Weight Status
Below 18.5	Underweight
18.5 -24.9	Normal
25 - 29.9	Overweight
30 & Above	Obese

  

Body Fat formula for women

Factor 1 (Total body weight * 0.732 ) + 8.987  

Factor 2 Wrist measurement ( at fullest point/ 3.140 )    

Factor 3 Waist measurement  (at naval * 0.157 )

Factor 4 Hip measurement ( at fullest point * 0.249 )

Factor 5 Forearm measurement (at fullest point * 0.434 )

Lean Body Mass = Factor 1 + Factor 2 -Factor 3 - Factor 4 + Factor 5     

Body Fat Weight = Total body weight - Lean body Mass       

Body Fat Percentage = Body Fat Weight * 100 / Total Body Weight  

Body Fat Formula For men

Factor 1 ( Total body weight * 1.082 ) + 94.42     

Factor 2 Waist measurement * 4.15     

Lean Body Mass = Factor 1 - Factor 2 

Body Fat Weight  = Total Body Weight - Lean Body Mass    

Body Fat Percentage

Women               Men 

Essential Fat                     10 - 12 %           2 - 4 %    

Athletes                            14 - 20 %           6 - 13 %   

Fitness                              21 - 24 %           14 - 17 %     

Acceptable                        25 - 31 %           18 - 25 %       

Obese                                32%  or more      26% or more

Small changes in your eating patterns can make big differences in your health over time. A serving of fruits and vegetables may be smaller than you think. All of the following count as one serving on your way to 5-A-Day:

1/2 cup fresh, frozen or canned fruits or vegetables
1 cup raw leafy greens
3/4 cup fruit or vegetable juice
1 medium-size piece of fruit
1/2 cup peas or cooked dry beans
1/4 cup dried fruit 

Cook at home frequently

Have breakfast at home and include fruit, whole grains and skim milk daily. Bring a sack lunch with a sandwich, salad and fruit most days. Prepare a heavy-on-the-vegetables dinner at home most days. To save time, try the ready-to-eat packaged salads or stir-fry mixtures. Prepare extra portions and freeze in meal-size containers labeled with the content and date. 

Know how to eat out

When eating in a restaurant, order a salad with the dressing on the side. Dip the fork in the dressing before taking a bite of salad. Order the entrée with the vegetable side dish. If eating Italian, choose pasta with marinara sauce. If ordering pizza, ask for double sauce, half the cheese and vegetables on top. When eating Chinese food, opt for steamed rice, vegetables and meats instead of fried options. 

Memorize healthy recipes

Have healthy ingredients on hand and have a healthy dinner on the table in short order. Here are some ideas: Add canned beans to chili and tomatoes or extra vegetables to soups or casseroles. Add frozen or canned vegetables to pasta at the end of cooking. Sauté leftover vegetables, add a can of beans, spices and a jar of prepared spaghetti sauce. Make an egg white omelet with avocado, tomatoes and broccoli. Saute fresh, frozen or leftover vegetables in a small amount of oil, add sauce of your choice and serve with brown rice.

Know how to snack  

Opt for carrots or vegetables in low-fat dressing, rather than chips. Choose fruit over candy. Munch on almonds and raisins instead of crackers. Keep in mind that canned and frozen fruits and veggies are good snacks too. Try plain low-fat yogurt mixed with berries, bananas or peaches instead of ice cream. For a heavier snack, try natural peanut butter or low-fat cheese on a banana, apple or celery. 

Make your liquids count

Drink 6 ounces of 100 percent orange juice or other citrus juice every day. Drink skim instead of 2 percent or whole milk. The next time you want soda pop, grab 100 % vegetable or fruit juice instead. Add some zip to fruit juice by mixing club soda with orange juice

WEIGHT LOSS NATURALLY

Naturopathic physicians can work with you to determine the lifetime eating plan that is right for you which will promote overall health as well as permanent weight loss.

In general, overweight and obesity is caused by overeating in such amount that caloric intake is more than the needs of the body. This results in fats being accumulated in the body.

In some cases, in addition to the relation between caloric intake and consumed in the body, there are other factors contributing to overweight and obesity and the ability of a person to lose weight in a sustainable and healthy way.

One factor is metabolic disorders. Glands that affect digestive metabolism, sugar metabolism and fat metabolism determine body weight.

Metabolism affects our energy requirement. And our body metabolism is regulated by hormone which is produced by thyroid gland. And so if the thyroid gland is inactive, i.e. hypothyroidism, then the metabolic rate would decrease. Less energy would be used. More fats would then be accumulated.

Meanwhile, adrenal cortisol, which is produced by adrenal glands, plays an important role in regulating blood sugar and energy production. If adrenal cortex becomes hypoactive, it would affect various steroids that deal with carbohydrate metabolism. In this case, complex sugars and glucose can be easily converted to fat instead of properly metabolized. This leads to weight gain, especially around the abdomen. And it is very difficult to get rid of it.

Hence, if the thyroid and adrenal glands do not function properly, this would affect our body weight. Malnutrition is one factor that affects their functioning. For example, a diet deficient in iodine would affect the functioning of thyroid.

Another reason for fats being accumulated in the body is we have too much toxins in our body due to the foods we eat, the poisons in the environment we expose, etc.

If our liver is overloaded with pollutants and toxins and cannot eliminate them, these toxins would be isolated from the systems of the body and locked in the adipose or fat tissue so that our body cannot get harm. The fat issue would then be difficult to get rid off unless the toxins have been cleared out. In this instance, the liver also cannot efficiently burn body fat.

In addition, once a person becomes overweight or obese, it would promote a state of overstimulation of the immune system, which impairs normal immune function. This is because excess body fat triggers the production of pro-inflammatory immune cells, which circulate in the blood and promote inflammation in our bodies and also stimulate white blood cells to produce inflammatory molecules.

Thus the immune system does not function properly for an overweight person. People with a poor immune system are often too sick to work out. As a result, they gain weight from lack of exercise, which only hurts their body even more.

• Walk brisk in open air in the morning and evening or do some yoga.
• Just after waking up ,drink 1-4 glassess of water which has been kept in a copper pot overnight.
• Fast when stomach is heavy.Take Enema. Before Enema put wet Mud pack on abdomen for 30min.
• Take Steam bath once or twice a week.Throw red light on the body below neck.
• Twice a week take Epsom salt Bath.
• In the morning and evening also take Hip bath or Sitz bath for 10 to 20min.
• Once or twice a week ,Wet mud bath should be applied all over body.During summer ,Sun bath should be taken.
• Once or twice a week take Wet sheet pack treatment its very beneficial for weight loss.
• Every day the following asanas should be done:Massage is also very helpfull in muscle toning........
  Certain yogasanas are specifically aimed to stimulate the lethargic thyroid gland in order to increase the hormonal secretion. Thus,Yoga acts upon metabolism of our body --increases metabolic activity and helps in reducing weight.
   
  
  •    Breathing exercise: Deep breathing increases oxygen supply to the cells of our body and helps in burning the fat cells. 
  Kapalbhati ,Anulom-vilom and Agnisaar are stimulate fat burn.
• “Each time you do it, you burn extra calories and you can rid yourself from the layers of fat on your body. These also help in toning the muscles and increasing their endurance level.”
  
  •    Kriya: For cleaning the body and weight reduction Shankha Prakshalna ,(kunjal kriya) Vaman and Dhauti are the best Yogasanas.
  
  •    Yoga Asanas: Following yoga regime regularly helps in fat management of our body. The most effective one is Surya Namaskar or Sun Salutation. “For a week if you do 51 rounds of Surya Namaskar in a day, you will be amazed at the results,”  Try holding yourself in these asanas for 20-30 seconds:

-    Sarvangasana

-    Dhanurasana

-    Chakrasana

-    Paschimottanasana

-    Halasan

-    Bhujangasana

-    Ardha Matsyendrasana

MUDRA FOR WEIGHT LOSS

Surya Mudra : The Surya Mudra is known to help the body deal with excess fat; to mobilize stored fat into use for energy; to redistribute fat stores; and to generally combat Obesity and heaviness. If you’re dieting to prepare for the summer season, consider using this “hand yoga” to help align your body to your goal.
To practice Surya Mudra, touch the third (ring) finger to the pad of thumb. Press the thumb gently over this third (ring) finger. Keep the other fingers straight and apart.

 

 

Prithvi Mudra :To reduce cholesterol in the body while helping to reduce weight.

Prithvi Mudra is performed when the tip of the ring finger touches the tip of the thumb, with the other three fingers stretched out.

ACCUPRESSURE

 pressure points treat obesity and weight loss:

• A pressure point near your ear controls appetite. Move your jaw up and down with your finger placed against it. Find the point on your jaw that has the most movement. The pressure point is a protrusion of the ear near where your finger is.
• There are 2 pressure points for the spleen. The first pressure point is on your inner leg about 2 inches above the ankle, just off the bone. This pressure point strengthens your digestive system.
• The second spleen pressure point helps regulate the water metabolism of your body. Using your finger to follow along your shin bone, slide down to where you are just off the bone and onto the inner side of your leg. From there move along the shin bone towards your knee.  The pressure point can be found in a depression below the rounded top of your leg bone.
• The pressure point for the stomach is about 2 inches below the kneecap, near the outer part of your leg. If you flex your foot up and down and feel the muscle move beneath your finger, you know you’ve found the right spot. This pressure point aids in the nourishment of your blood and chi, which is beneficial to your digestive system.
• The large intestine point is located on the inner end of the elbow crease. This pressure point regulates your intestines, as well as removes excess heat and moisture from your body.

Performing Acupressure Massage for Weight Loss

When performing acupressure massage for the purpose of weight loss, always begin and end by massaging your appetite control pressure point. Whenever you massage a pressure point on one side of the body, work the other side as well.

• Step 1: Squeeze the pressure point in your ear between your thumb and forefinger, and hold the pressure for a minute.
• Step 2: Massage the first spleen pressure point, above your ankle. Push your thumb or knuckle into this pressure point and hold for a minute.
• Step 3: Work the stomach pressure point. Begin with the pressure point just below your knee. Apply pressure with your forefinger for a minute.
• Step 4: Massage the second spleen pressure point, near your knee, applying pressure for a minute.
• Step 5: Use your thumb to apply pressure to the point for the large intestines. Press down for a minute.

Don’t forget to go back to the pressure points on your ears once you’re done.