Face Relax

Bruininks Hall Atrium - N. Carlson

This short video on face relaxation is the last in a series of wellness exercises courtesy of our student intern, Paige Aschenbrener. We wish her well on her future endeavors.

Face Relax - 1 min. 21 seconds 

Fern Chair by Haworth

Fern chair by Haworth

Standing stretch

Standing stretches provide a good transitional break from sitting. These stretches loosen back and leg muscles that tighten after prolonged sitting. These exercises also work well to break up a long car ride.

Alternative Nostril Breathing

Clouds in June - N. Carlson

Alternative nostril breathing can be used as a method of centering prior to meditation. The technique is easy to learn.  It may be more difficult to do if you have a cold or a blocked nasal passage.

Alternative Nostril Breathing - 1 min 51 seconds

Temporary ergonomics web site

The UHS/DEHS website is in the process of being updated this is a link to the Temporary DEHS UMN Ergonomics Website.

Hand stretch

The following short video offers four separate hand exercises that can be used as a break from typing.

Hand stretch exercise - two minutes 

Neck Exercises

Morning clouds - N. Carlson

The following four neck stretches can be used to improve the range of motion and release neck tension.  Please take care when doing these exercises to not aggravate a previous neck injury.  As always please consult with a health care provider prior to beginning any exercise routine.

Neck stretches - 4 minutes

Morning Stretch

Late Morning Sky - N. Carlson

The following exercises provide seated stretches to start the work day.  These stretches provide a useful break from a period of 30 minutes of sitting. Take care that none of these stretches aggravate a preexisting condition.

Morning stretch 3 minutes and 33 seconds

Tension release

Split river - N. Carlson

The exercises in the video below provide techniques to release tension. They can all be completed while seated in a chair.

Tension Release - 4 min 27 seconds

Ergonomic showroom grand opening

The Ergonomics Solutions Center is hosting an open house!

Thursday, September 14th 2017

9:00 AM to 12:00 PM, in Boynton W-37

Come visit to try out chairs, grab a snack, and learn about how ergonomics can help you feel better at work!

Bio Fit Footrest

The Biofit footrest adjusts from 3 to 11 inches off the floor. It should not be used as a foot stool.

Bio fit footrest height adjustment - 2 minutes

3M footrest

Height adjustable footrest by 3M available in two sizes from U Market and other vendors

3M footrest adjustments -  2 minutes

Bellows Breath and 478 Breathing

Blocks and Bushes - N. Carlson

Bellows Breath

There are several breathing techniques available to modify an individuals awareness level.  The bellows breath is useful for improving alertness and bringing oxygen into the lungs. Repeated practice will improve the effect.

Technique

1. Inhale air through nose for approximately 5 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Exhale out forcefully through the nose in short bursts for approximately 5 seconds.   
3. Repeat steps one through 2 five times.
4. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  This technique may cause a light-headed feeling.

Side note: Keep a facial tissue close by as this technique may result in nasal discharge.

478 Breathing

There are several breathing techniques available to modify an individuals awareness level.  The 478 breathing technique is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique 

1. Inhale air through nose for 4 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 7 seconds.
3. Exhale out through the nose for 8 seconds.  
4. Repeat steps one through 3 five times.
5. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Bellows and 478 breathing - Approx. 2 minutes

Box breath

Box breath - IR diffuser photo - N. Carlson

There are several breathing techniques available to modify an individuals awareness level.  The box breath (aka square breath) is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique (time can vary from 5 to 8 seconds per step)

1. Inhale air through nose for 5 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 5 seconds.
3. Exhale out through the nose for 5 seconds.  
4. Hold breath for 5 seconds. 
5. Repeat steps one through 4 five times.
6. Take final inhalation and exhale out without holding breath. 

As always, clear these breathing techniques with a health care provider to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Box breath (approximately 1 min 50 seconds)

Ergo Solutions Room in W37 Boynton Health Service June 2017

Ergo showroom laboratory ergonomics area 6/2017

Green screen for Video and photos

Display area for UHS posters

Sit stand desks and chairs 

Calming rectangle breathing

Rays - N. Carlson

There are several breathing techniques available to modify an individuals awareness level.  The rectangle breath is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique

1. Inhale air through nose for 7 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 5 seconds.
3. Exhale out through the mouth for 7 seconds.  Place the tongue on the roof of the mouth directly behind the upper front teeth. 
4. Hold breath for 5 seconds. 
5. Repeat steps one through 4 five times.
6. Take final inhalation and exhale out without holding breath. 

As always clear these breathing techniques with a physician to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Rectangle breath - Approx. 2 minutes

BioFit Lab chair

Fully adjustable lab chair available in several configurations. 

BioFit Lab chair adjustment video - Approx. 3 minutes

Adjusting a lift and lock keyboard tray

Lift and lock keyboard trays may often fail to hold the desired position and drop down.  In some cases this may suggest that the mechanism is no longer working. It also could indicate that the keyboard tray was not properly locked into position by lifting then tilting the far edge of the keyboard down before securing the height position. Please watch the 20 second video below for a demonstration.

Stretching to start the day

These stretches are provided to Facilities Management employees at the U of Minnesota. Use them to warm up before engaging in strenuous tasks.

Video of the the most common Stretch and Flex Exercises (5.5 minutes)

FM stretch exercises - Click to enlarge

Exercises to stabilize the lower back

Many people have problems with the muscles in their lower back.  The lack of stability in these muscles can contribute to pain in the lower back.  Routinely exercising the muscles by doing these exercises can prevent future lower back problems.  Please consult with your health care provider prior to starting this or other exercise programs.

Back stabilization exercises (2 min. 40 seconds)

Sitting Rising Test

A 2012 study in the European Journal of Cardiology found that higher scores on this sitting rising test were significantly correlated with longer survival in a study of 2002 adults aged 51 to 80. The mean length of the study follow-up was just over 6 years.

Sitting Rising Test (2 minutes and 21 seconds.)

Maintaining strength and balance is important for overall survival. Routine exercise that incorporates balance and strength is recommended.

Scoring: Subtract up to 5 points while sitting and 5 points while rising.

• Hand on floor
• Hand on knee
• Knee on floor
• Calf on floor
• Forearm on floor

Ergo showroom now relocated to W-37 Boynton Health Service

Ergo showroom at its new location looking east

Ergo showroom in its new location looking west

The new showroom (Ergo Solutions Center) has an assortment of chairs, sit/stand desk options, and lab stools.  Future additions  include space dedicated to laboratory ergonomics and personal protective equipment. It is open Thursdays from 10 am to Noon or at other times by appointment by calling 612-626-6002.

A portion of the room has a 10 by 12 foot green screen to allow production of ergonomic and wellness videos.

The Grand Opening was held in September of 2017. 

Freedom chair by Human Scale

A cleanly designed chair with neck support, sliding seatpan, adjustable arms and adjustable back.

Freedom Chair adjustment video - 1 minute 7 seconds

Workrite Electric Sit Stand Table at TCEM

UHS installed electric sit/stand desks at TCEM.  The video below provides a quick guide for how to set the seated and standing height for the presets on the table.

Standing: Adjust the table to elbow height.  Press Save. Press the standing icon.

Sitting: Sit on a chair so that thighs are parallel to the floor.  Adjust the table to elbow height.  Press Save.  Press the standing icon.

Reset table: If locked up follow the directions at the workrite help desk (my table will not move at all).

Goal:  Vary sitting and standing throughout the day with a maximum of 4 hours of standing.

Monitor arms- Start at arms length and adjust in or out based on preference.  The top of the monitor should be at eye level unless the lower bifocals are used.  In that case, adjust the monitor down until the viewing angle allows the head to be in a neutral position and not tilted back.

 Electric sit stand guidelines approximately 1.5 minutes


Electric sit stand guidelines extended version with additional tips - 3 min 42 seconds