Thank you for attending the class on ergonomics! Proper body mechanics and posture can help prevent pain and injury while improving overall comfort in daily activities. Below are key takeaways to keep in mind.

Body Mechanics Basics

Note: If an activity or position feels unnatural... be sure that it IS.
Neutral Spine
Hips & shoulders in alignment (the square)
Hold objects close
Use large leg muscles (squat, don’t bend)
Wide base of support
Relaxed joints

Warm-Ups & Microbreaks

Stretching – Stretching for warm ups and afterwards is critical.
Microbreaks – Microbreaks work well for light work, but if you are doing more strenuous work, make it longer.
Prevent Eye Strain – Follow the 20-20-20 rule (look 20 feet away for 20 seconds every 20 minutes).
Incorporate Stretches – 2–5 minutes every 30–40 minutes.

Resources & References

Microbreak Benefits
Google: Micro stretches
Online: Use reputable sources for health info:
EXCELLENT: Mayo Clinic, Cleveland Clinic, Harvard Medical School, WebMD
GOOD: Healthline
AI may be the newest, coolest thing on the block, you may start there…BUT…check them against reputable sources.
Check ANYTHING you find on the internet with your HCP.

Summary & Next Steps

If the position feels unnatural, it generally is and you will feel it. Re-work your workspace/dynamics and create a more natural alignment
Analyze your movements, write them down, do stretches, relaxation before and after, try again modifying, supporting, relaxing….
Look up microstretches and eye strain prevention exercises.
Good sleeping posture is crucial for healing—see the 2-part Sleep series.
This is a 2 part Ergonomic Series:
Ergonomic Tips to Reduce Pain and Injury (20-min)
How to Apply Ergonomics to Daily Tasks (20-min)

Check out my other classes on GetSetUp!