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