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Saturday, 05 May 2012 12:03 |
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Do you spend all day sitting in front of a desk?
End up arriving home with that chronic back or neck pain day in day out?
Below are some handy tips from Sportreat Physiotherapist Holly Thillainath on how to set up your work environment along with some guidelines that you can follow:
Spinal pain or injury is one of the most common musculoskeletal disorders experienced in the workplace, and this condition can lead to significant burden on the individual and the community. Although work-related lower back and neck pain are extremely prevalent in modern society, there are also a number of other injuries including muscle strains or ligament sprains, carpal tunnel syndrome and repetitive strain injury (RSI).
In order to prevent occupational injury, there are seven steps to make sure you stay safe on the job:
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- In your workspace, choose a good chair and make sure your rear is positioned all the way to the back. For additional lumbar support, roll up a towel and position it to maintain the slight curvature of your lower back. The back of your knees should be two finger-widths apart from the seat’s edge.
- Always follow the 90-90 rule! Position your desk so that your elbows, hips, knees, and ankles are all at a 90-degree-angle position for optimal alignment.
- Keep your feet flat on the floor so that your weight is distributed evenly. Dangling feet cause pressure on the legs, making other body parts compensate. Use a footrest if your feet don’t reach the floor.
- Position the top of your computer screen at eye level to prevent eye and neck strain. If you’re using a laptop (or your workstation doesn’t allow for this) raise your screen by resting your laptop on a phone book or similarly shaped flat, rectangular object. Just make sure it’s well balanced, and won’t fall in the event you are called away unexpectedly.
- Keep your wrists straight, relaxed and in a neutral position in line with your forearms. When typing, allow your wrists to float above rather than resting them on the edge of the keyboard or the wrist pad. However, if you do require this in order to type efficiently, rest only the heels of your palms and not your palms. If possible, use the wrist pad only briefly between typing movements and not throughout typing.
- Look away from the computer screen frequently to allow muscles inside the eyes to relax. Focus on items that are away from you in one metre increments up to 5 metres for approximately one minute. Blink your eyes rapidly to refresh tear film and clear dust. One more suggestion is to look at the colour green to soothe eyes – several studies have shown that the color green is calming for the eyes.
- Perform back, shoulder, and wrist stretches at least every hour to prevent body strain and stress. Rolling your shoulders back and then forwards (in a shrugging motion) will also reduce the tension in your neck and upper back. Standing and moving periodically throughout the day will also reduce the likelihood of back injury and could also prevent obesity. One recent study found that if you stand or walk around for at least two minutes every twenty minutes you’re at work, you could burn up to 20% more calories throughout the day.
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Thursday, 05 April 2012 00:17 |
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(Click Photo for Larger Image) |
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Thursday, 22 March 2012 22:34 |
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This is a reminder that we need to know if you are coming to the End-of-Season Wind-Up ASAP. Details are on our Events page
Please email
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or SMS 0413 009 485 to purchase your tickets. |
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Tuesday, 20 March 2012 08:12 |
First Grade Semi-Final
A sensational all-round performance from WA Warrior Nathan Coulter-Nile ended Melville’s WACA first-grade finals campaign at Tompkins Park over the weekend.
Coulter-Nile made a magnificent 87 not out and took five wickets, with Melville’s last wicket falling just over an hour before stumps.
Subiaco-Floreat won the toss and elected to bat on near-perfect batting conditions, but it was Melville with the upper hand taking three early scalps.
It took a captain’s knock from Alex Malcolm (83) to get the Lions back on track, as he put on 80 for the fourth wicket with Chris Hansberry.
Two wickets in quick succession had Subiaco-Floreat at 6-205 before a destructive century stand between Coulter-Nile and David Willey (42) gave the Lions the box seat.
The visitors declared their innings on 8-341, Steve Russell was the pick of the Melville bowlers with three wickets, with Tom Kerr-Sheppard snaring two.
Melville had an awkward couple of overs to face before stumps on Day 1, unfortunately for the Storm opener Matt Bowdler was dismissed on the final ball of the day.
Things went from bad to worse during the morning session of Day 2 with the top order crumbling.
Ryan Duffield came together with Ben Clarke at 5-30 and put together a vital 65 runs before the former departed for 40.
A draw looked possible when the experienced Russell and Ryan James saw out over an hour but both fell shortly after the new ball was introduced.
Jordan McArdle (@jordan_mc12) |
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Wednesday, 14 March 2012 00:19 |
Towers relishes leadership role
Melville opener Luke Towers has taken his game to the next level this season in club cricket and reached a number of personal milestones along the way.
The classy opener was honoured with the vice-captaincy this season and has never looked back, with his batting going from strength to strength.
“It was an honour to be named vice-captain under Ports this season and I’m really enjoying my cricket,” Towers said.
“I think I’ve put a lot less pressure on myself this year which has helped my game.”
Towers passed the 1000-run mark in Melville’s comfortable semi-final defeat of Scarborough with his third century of the season.
His partnership with Tom Scollay at the top of the order has been second-to-none, with the pair sharing the top two spots on the WACA run scorers list for 2011-12.
But Towers said there is still plenty of room to improve.
“I’ve been happy with my form this season but I would still like to convert a lot more of my starts to bigger scores,” he said.
“I’ve improved that from past season but there’s still a long way to go.”
Towers still has ambitions of a return to first-class cricket but said his focus all season has been to help Melville in their quest for a two-day premiership.
“My goal all along this season has been to help Melville get as far as we can,” he said.
“We’ve already had a great season winning the one-day flag but I certainly think we’re a big chance in the two dayers.”
Melville host Subiaco-Floreat this weekend for a spot in the Retravision Shield final at the WACA in two weeks.
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