1. ارگونومی بسمه تعالی

2. Correct & Incorrect Techniques

3. Good and Bad of “TILT”

5. Exercise Nutrition Relaxation Body Mind Spirit

6. MOVE BREATHEBREATHE STRETCH

7. 1.Use a good chair with a dynamic chair back and sit back in this 2.Top of monitor casing 2-3" (5-8 cm) above eye level 3.No glare on screen, use an optical glass anti-glare filter where needed 4.Sit at arms length from monitor 5.Feet on floor or stable footrest 6.Use a document holder, preferably in-line with the computer screen 7.Wrists flat and straight in relation to forearms to use keyboard/mouse/input device 8.Arms and elbows relaxed close to body 9.Center monitor and keyboard in front of you 10.Use a negative tilt keyboard tray with an upper mouse platform or downward tilt able platform adjacent to keyboard 11.Use a stable work surface and stable (no bounce) keyboard tray 12.Take frequent short breaks (microbreaks) 12 tips for an Ergonomic Computer Workstation (Cornell University)

8. Tilt the work surface instead of the wrist. Stand with weight evenly distributed between feet. When standing for long periods of time, rest one foot on a sturdy object above floor height and switch legs periodically

9. Keep elbows close to the body. Reduce the need for outstretched arms. Use a higher work surface.

10. Avoid bending over your work. Avoid overhead work. Use a ladder.

11. Bend the tool, not the wrist. Use tools that distribute pressure evenly across the palm.

12. Squatting Better.. Use tools or extensions that allow you to stand upright

13. Highly repetitive motion Better.. Use properly designed ergonomic tools Vary your motions Rotate to other tasks

14. Using the knee/hand as a hammer Use a mallet Use a tool Better..

15. Moderate to High Hand - Arm Vibration Use low vibration tools if available Maintain tools Use anti-vibration gloves or tool wraps Take frequent pauses Stretch your hands and arms Better..

16. Lifting Size up the load If too heavy for one person, get help! Lift together or use mechanical assistance

17. Lifting Safely

18. Unsafe Lifting Techniques

19. Pushing and pulling Use your legs and tighten abdominal muscles Has potential for straining arm, shoulder and neck muscles

20. Notice and report symptoms EARLY Stretch Take adequate and frequent breathers Do a different task or do the task differently Work Smarter – Not Harder