Ergonomics Awareness Training Service | in Dammam - Riyadh - Jeddah - Makkah

1. Introduction to Workplace Ergonomics

• Ergonomics definition and scope including (human factors, workplace design, task optimization, injury prevention)

• Musculoskeletal disorders overview including (back injuries, carpal tunnel syndrome, tendonitis, neck strain, shoulder pain)

• Impact of poor ergonomics including (injury costs, productivity loss, absenteeism, workers' compensation, quality of life)

• Regulatory framework including (OSHA Ergonomics Guidelines, ISO 11228 standards, NIOSH recommendations, workers' rights)

• Ergonomic risk factors including (repetition, force, awkward postures, contact stress, vibration, static positions)

• Benefits of ergonomic improvements including (reduced injuries, increased productivity, improved morale, cost savings)

• Employee responsibilities including (reporting discomfort, following guidelines, participating in solutions, proper technique)

2. Ergonomic Risk Factor Recognition

• Repetitive motion hazards including (frequency, duration, recovery time, cumulative trauma)

• Force requirements including (excessive pushing, pulling, lifting, gripping, NIOSH Lifting Equation application)

• Awkward postures including (bending, twisting, reaching overhead, kneeling, squatting, static positions)

• Contact stress including (hard edge pressure, tool handles, workstation edges, prolonged contact)

• Vibration exposure including (hand-arm vibration, whole-body vibration, tool selection, duration limits)

• Temperature extremes including (cold affecting dexterity, heat causing fatigue, environmental controls)

• Static postures including (prolonged sitting, standing, fixed positions, micro-breaks importance)

• Combined risk factors including (multiple exposures, increased injury risk, prioritization, cumulative effect)

3. Office Ergonomics and Workstation Setup

• Computer workstation components including (chair, desk, monitor, keyboard, mouse, document holder)

• Chair adjustment per ergonomic guidelines including (seat height, backrest angle, lumbar support, armrests, seat depth)

• Monitor positioning including (eye level top of screen, arm's length distance 20-26 inches, angle adjustment, glare reduction)

• Keyboard and mouse placement including (elbow height, neutral wrist position, close to body, wrist rest use)

• Desk organization including (frequently used items within reach, telephone placement, writing surface, clutter reduction)

• Lighting considerations including (ambient lighting, task lighting, glare elimination, screen brightness)

• Sitting posture including (feet flat on floor, 90-degree angles at hips/knees/elbows, back support, shoulder relaxation)

• Standing workstations including (anti-fatigue mats, footrests, height adjustment, sit-stand desks, alternating positions)

4. Safe Lifting and Material Handling

• NIOSH Lifting Equation basics including (recommended weight limit 51 lbs ideal conditions, multipliers, load constant)

• Lifting principles including (plan lift, test weight, get close to load, squat with straight back, lift with legs)

• Proper lifting technique including (wide stable base, grip securely, smooth motion, avoid twisting, pivot feet)

• Team lifting including (communication, coordinated movement, similar height workers, designated leader)

• Carrying loads including (close to body, balanced load, clear vision path, controlled pace)

• Pushing versus pulling including (pushing preferred when possible, handle height, force requirements, body positioning)

• Mechanical aids including (hand trucks, carts, dollies, lift tables, hoists, pallet jacks)

• Load assessment including (size, weight, stability, grip points, contents, awkward dimensions)

5. Body Mechanics and Posture

• Neutral posture concept including (natural spine curves, joint alignment, minimal muscle strain, balanced position)

• Standing posture including (weight distribution, knee relaxation, head alignment, shoulder position, core engagement)

• Sitting posture including (chair support, feet placement, thigh position, arm positioning, head and neck alignment)

• Reaching guidelines including (avoiding overhead reaches, keeping items within power zone, stepping closer, ladder use)

• Bending and twisting prevention including (squatting instead of bending, pivoting feet, facing work, avoiding rotation)

• Gripping techniques including (full hand grip, power grip versus pinch grip, tool selection, glove considerations)

• Working above shoulders including (minimizing duration, taking breaks, using ladders or platforms, tool selection)

• Working below waist including (kneeling or squatting, avoiding prolonged bending, raising work surface, proper tools)

6. Tool and Equipment Selection

• Hand tool ergonomics including (handle design, grip diameter, trigger design, weight distribution, vibration dampening)

• Power tool considerations including (anti-vibration features, handle position, trigger location, weight, inline versus pistol grip)

• Tool maintenance including (sharp blades reducing force, lubrication, proper adjustment, replacement criteria)

• Personal protective equipment including (glove selection balancing protection and dexterity, padding, anti-vibration gloves)

• Assistive devices including (reacher tools, long-handled tools, adjustable equipment, leverage advantages)

• Workstation aids including (footstools, platforms, tilted surfaces, adjustable height tables)

• Computer accessories including (ergonomic keyboards, vertical mice, trackballs, wrist rests, monitor arms)

7. Stretching and Exercise for Injury Prevention

• Stretching importance including (flexibility, blood flow, tension relief, injury prevention, productivity)

• Neck stretches including (side bends, rotation, forward flexion, shoulder shrugs, trapezius stretch)

• Shoulder and upper back exercises including (shoulder rolls, scapular squeezes, chest stretches, arm circles)

• Wrist and hand stretches including (wrist flexion and extension, finger spreads, prayer stretch, wrist circles)

• Lower back exercises including (pelvic tilts, knee-to-chest, seated spinal twist, cat-cow stretch)

• Leg stretches including (hamstring stretch, calf stretch, hip flexor stretch, ankle circles)

• Micro-break activities including (stand and walk, change position, eye rest 20-20-20 rule, brief stretches every 30 minutes)

• Exercise timing including (before work warm-up, during work breaks, end of day recovery, frequency recommendations)