Wellness…It’s Up to You !

Adaptive Ergonometry & Postural Opposites

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Wellness…It’s Up to You !
Your body is built to last 150
years however, because you neglect its care and maintenance you’re lucky
if it endures 50% of its durable life.

The human system is designed to Specifically Adapt to Imposed

Demands such as temperature changes, physical demand, illness &
disease. (The dinosaurs died because they couldn’t adapt…)

Why do we emphasize the need for our environments to

fit our body (aka Ergonomics)?
A few European researchers say Americans are dying and suffering painful
conditions because of all the technology advances. Suffering from what is called
the disease of the Modern world – Akinesis or lack of movement -
Sedentarianism.

Modify the way you work!

Presented by CORPO BENE LLC. V.Catteruccia 5.2010
Wellness…It’s Up to You !
The
Paradigm
Shift
Change you postures
based on what you
body is telling you.
Listen to the little
signs of your achy
parts and pieces.
These aches are “mother nature’s” way of telling us to move.

Presented by CORPO BENE LLC. V.Catteruccia 5.2010

 Wellness…It’s Up to You !
Postural Relaxation Exercise:

Postural
 Stand with your feet slightly further apart than
your hips. (or seated tall on the edge of a
chair)
Opposites
 Turn your feet out slightly.
 Tuck your chin in slightly, as if nodding ‘yes’.
 Breathe in (through your nose) to your abdomen.
 Then exhale slowly while at the same time:
Turning your palms out, with fingers extended
and raising your breastbone towards your chin
slightly.
- Repetitions: 2–3- Frequency: Every 20 min when
sitting for extended periods of time
Live & Work Consciously
 If you’ve been sitting for a while, stand up.

 If you’ve been looking down for a while, look up.

Don’t Bend with

Presented by CORPO BENE LLC. V.Catteruccia 5.2010
 Wellness…It’s Up to You ! Your Knees!

Hip Hinge Learning to hinge your trunk from your hips is crucial for avoiding repetitive strain to your
lower back or neck. The figure here shows with a stick on your back how it is possible to keep the spine
upright by hinging from the hips as you bend your knees. In contrast, if you bend at the waist the spine flexes
forward putting the low back and neck in potentially harmful positions. This hip hinge will be used during a
variety of ADL’s to protect the spine

The key to avoiding strain to your spine when rising from a chair or sitting down is to
squat up or down using your hips or knees. Stooping forward from the waist should be
avoided. A trick to make this simpler is to scoot towards the edge of your chair so that you
are perching and move your feet back under your thighs before sitting up.

Presented by CORPO BENE LLC. V.Catteruccia 5.2010

Wellness…It’s Up to You !
For the Pragmatic
By: Linda Steyn Physiotherapists Inc.
ARWYP Medical Centre, Private Hospital
Medical Suites 2d Floor
P.O. Box 2812
22 Pine Avenue Kempton Park 1620
Tel: (011) 394-8857 Fax: (011) 975-6942

ERGONOMIC:
The word ergonomic is derived from two words, “ergo” that means work and “nomoi” which means
natural laws. Ergonomics is therefore the term that is used to describe the best posture and body
position whilst you are working.

WORKPLACE ERGONOMICS:
With the correct chair and a couple of adjustments you can create the correct workplace
ergonomics.
 You must sit directly in front of your desk or computer.
 The computer monitor must be at eye level.
 A document holder at the side of the monitor can make typing more neck friendly
 Do not clutch the telephone between your neck and shoulder. If you use the telephone frequently it
is advisable to acquire a headset.
 If you relax your arms to your side the desk should be the height of your elbows.
 Do not stretch for the computers mouse.
You can invest in a good chair if your work demands long periods of sitting. How you sit is just as
important as what you sit on.
 Move back in your chair.
 There must be a space between the back of your leg and the seat of the chair.
 Your back must be supported by the chair’s back and your chair must preferably have a curve
(lumbar support) to support the lower back. If your chair has a straight back you can fold a towel and
place it in the curve of your back.
 An armrest can carry the weight of the arms and therefore relieve the neck and shoulders from
excessive strain.
 A foot rest must be used to ensure that the knees and hips are in line and positioned at 90˚.

Avoid long periods of time in front of the computer (30min) Stand up and stretch.

Cost of the Document Holder, $30.00. Cost of your new headset, $125.00.
Cost of lumbar support that fits, $85.00. Living & Moving
consciously,….Priceless.

Presented by CORPO BENE LLC. V.Catteruccia 5.2010