- Hi, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together we are the most famous
physical therapists on the internet.
- In our opinion, of course Bob.
- Brad, what are we gonna talk about today?
- Computer workstations, ergonomics.
- Right, step by step we're gonna
show you how to set up your computer
So you're not gonna have any neck pain, back pain,
or arm pain.
All of which can be caused by a bad setup.
- Oh yeah, you bet.
- So, we're gonna first start off with a chair Brad.
- Sure.
- And that's step number one is
you should look at your chair.
The first thing you're look at is chair height.
Now with the chair height what
you'd like to see is that your hip and your knee
if you look at 'em right here are about level.
- Yeah right Like that.
- And you can see on me, they aren't are they Brad?
- Yeah. It's kind of a little bit low,
so his chair should come up a little higher.
- And this one doesn't come up any higher.
So this shows you that this chair would not be right for me.
That I'd have to get a different chair.
- Sure.
- And I, I do use a taller chair at home.
- Right, What, you're six foot 10 or something like that?
- I'm six foot 1000, yeah, so. (Brad laughing)
I'm gonna show you the drastic way.
If you actually are way too low here
this is like sitting on the bleachers.
- Yeah, exactly.
- And people always wonder why they get
sore sitting on bleachers. - Right.
- What this does is it causes your back to round out.
- Mm-hmm.
- And anytime you get your back in that slumped
round out what we call C posture, when your back is in.
You wanna grab the spine (indistinct) real quick?
- You better believe I do Bob.
- Yeah, your back is designed to be the strongest
when it's straight up like this,
it's stacked up and locked in place.
When it's like this in this rounded posture
everything starts to go to heck
everything starts to put pressure on it, discs.
- Good choice of words Bob.
- Yeah, heck, yeah.
Okay, (Brad laughing) heck yeah.
Yeah, especially prolonged posture.
- So- - when you're sitting
for hours on end.
- ... you really want to get that seat height correct.
Second thing that you're really gonna wanna
in the chair is a good solid back and a solid back.
And you also really want room for your butt to go back.
- Yep.
- Because if you don't, you're, it's gonna
cause you to slouch like this.
- Sure.
- If you can't get your butt back, so you're gonna have
your butt back and you like to try to get some type
of lumbar support or sacral support.
- Mm-hmm
- So we can, you know, generally
what you can do to start off
with is just take a towel and roll it up,
And Brad even took a little bit of his...
- Gorilla Tape.
Wow- - You better believe it.
Not even duct tape, its Gorilla Tape.
- Mm, I don't mess around.
- What's nice about this is you can then determine what type
of thickness you want because these come, you know
lumbar rolls and back supports.
They come in a big variety of thicknesses.
So, if you maybe want to get by with something
that's very thin like this, that's all I use.
- Sure.
- Or you may need something thicker.
Um, a lot of times people who are having back pain
want something thicker.
- Right.
That's what I found and later on
after it gets better, they, they
get by with something thinner
- Right, so we can just, you just put this
back just usually about the belt line,
- Belt line or lower sometimes I find-
- Sure.
- ... sometimes people like it in the sacrum.
- Yep.
- Figure out what's most comfortable for you.
I like it lower like that.
- Yep.
- Brad, you say a lot of times
you just don't even use the backrest.
- I sit forward on the chair and I just maintain my posture.
I use the backrest for stretching backwards is really all.
- This is actually nice right here.
- Yeah, oh.
- I'm not leaning back here, but this is giving my,
my low back support and it fits really well.
- Okay.
- Let's jump into the keyboard Brad.
That's the next thing. - Alright.
So, I'm about eight inches shorter than Bob.
This chair fits me quite well.
So, I'm gonna get in there.
We're gonna look at the keyboard.
First thing is a keyboard height.
How high do you want the keyboard?
You want your elbows here.
Not reaching out, but so your arm here is vertical.
- Yeah, this is going to be vertical.
- Mm, your arm here you want to
have horizontal to the floor or lower,
- Right.
- Not higher for sure.
- Right.
- Okay.
- And with this one, you actually are higher.
Aren't you Brad?
- Little bit higher.
So, I would need to lower this or raise my chair up.
We're gonna call it good for now.
- Okay.
- We're gonna look at the keyboard itself.
You look at the keyboard and you're typing away here.
And if there's a sharp edge right here, like on a lot
of desks, you need to do something about that.
- Right.
It's nice to get a cushion and you
can get these any office place.
Um, these are actually something else that we use we use
for your back or this, it works really well.
And then that is really more comfortable.
You can let the weight of your
arms rest on there as you type which helps-
- As much as possible, Brad you
want your wrist at neutral right?
- Exactly.
- And that's sometimes if this is up too high-
- Yeah.
... it's gonna bring your wrist up like that isn't it?
- Yeah, Now look at your keyboard.
A lot of keyboards have things you can flip down
so they're not angled up they're down.
And that makes your wrist a little more neutral, okay.
- Sure.
- What I like to do is I like to suggest to people
you might have it up for a couple
hours and then flip it down.
So you're actually changing the position, assuming-
- Sure.
... you're not really extended out of range.
- Yep.
- Okay.
- Mix it up a little bit.
- Alright.
- Um, do you wanna show the other board there too?
- You bet, this is one of my,
this is Bob's actually- - Yep.
- I wouldn't get one, I'm jealous of them.
It's the lapboard, and if you got a keyboard
there we get the cord out of the way there.
And this, you know, is at the right level.
- Yeah.
You can't get any lower and you know, you're not too high.
- It's real comfortable for me.
- You can use your mouse.
- Yeah, why don't you talk about
the mouse right away too Brad?
Brad, if, yeah, if you're are you mouse dominant
or are you keyboard dominant?
If you're mouse dominant, you might actually
put the mouse even right in the center
and put the keyboard off to the side.
- Mouse dominant Bob?
- If you're most of what you're
doing during the day is mouse.
- Okay, yep.
- You know, you might just keep that in the, in the middle.
- And it's nice if you can get a cordless mouse, you know?
- Right.
- That, that's one of those little things that helps a lot.
So yeah, so Bob here, you can, you know
mouse here, mouse here, but at the same level, the Keyboard.
- The same level as the keyboard.
- Sure.
- You don't wanna have it up.
Same thing, you can get sharp edges on that too.
- You better believe it.
Yeah, this is nice.
- Alright, let's talk about screen height Brad,
and I'll sit down for that if you don't mind.
- Sure.
- So again, with, with screen height, for we have found
I'd say with the vast majority of our
patients the screen is too low.
- Right, exactly.
- Cause what happens is it's too low.
So what is gonna happen?
Their head's gonna drift down like this, and that's exactly
what's what I'm doing right now.
There's no way I can stay up straight like this and
and work with it, you know, with the screen that low.
So, you're gonna wanna bring it
up to the point where, you know, actually, if you went
with your eyes right across, that's even too low for me.
- Right.
- And it is, I usually have mine
way up here so I can see right there.
Look how high that has to be.
- Yeah.
- Now there's devices for bringing it up, you know
there's little mechanical arms.
- Right.
- I just took books and did it.
- Right.
- Here we have a, what, a tool case?
What do we have right here?
- Right, we have a nice plastic container here,
device design, you know, it's,
it's a nice device for this Bob. (Brad laughing)
- Distance from the eye to the screen
is supposed to be 25 to 40 inches.
- Sure.
- But that's gonna be a matter of what can you see.
- Right.
- Now, and you've mentioned,
I think last in a different video Brad,
one time that was, if you bifocals that a lot
of times you might be, have to be a little bit lower.
- Right.
- Because you're, you're doing this type of thing.
- Yeah, if you have to bring your head up to see.
- Right.
- That, that breaks the rule.
Then you may have to lower the screen a little bit.
- Yeah.
So you kind of have- - unfortunately.
- Yeah, that you have to work with that.
- Alright, um, should I just keep going Brad?
- Well, let's go into this one.
- The document holder, the whole thing about a doc-
what's nice about a document holder is
let's say you're looking
like this and you're, you're working
on this and then you're going like this, and like this.
Look at the movement in your head and,
and the stress on your neck.
If you can get a document holder
and sometimes they attach to the side
- I like those.
And you can actually move 'em they, they swing.
Those are really nice ones.
- Yep, and this is just an old fashioned one.
It's kind of a cool one.
You can actually read books with this too, but uh it, it
you can put it right off to the side.
Now, I'm just barely turning you actually
actually you can move it
with your eyes almost- - Right.
- ... to not even move your head.
- Right.
- You can also put it down below here.
So, now instead of just looking at doc...
I'm just again bringing my eyes down, bringing my eyes up,
bringing my eyes down, bringing my eyes up.
- I, I just had a patient.
She was in a car accident.
She can't work at a computer.
And then she got a document holder.
She put it up here, (fingers snap)
fixed her problem with her neck.
- Yeah, I, I can tell you the other thing is make sure
that you're not doing this type of thing.
Cause, I I've seen so many people.
- Yeah.
- They're like this and they're like
working like this all day long
and they wonder why they're having neck pain.
- Right.
- I mean you gotta have that screen in front of you.
- Yep.
- I mean, as soon as you are off to the side
these little things that you don't
correct get magnified during the day.
If you, if you, you know, don't make the correction.
- Right.
- So.
- And the other thing after a couple
at least every couple hours
you should be up walking around if not more.
- Oh every 20 minutes, if you can.
- Right. - I mean...
- If that's allowed in your work.
- Right, you wanna make the excuse,
you know, to, to get up quite often.
I mean, uh. - Sure
- Like when I do notes, Brad, I'll, I'll get
up every time I finish a note and bring it
to the person who's gonna be doing the typing-
- Right - ... as opposed to waiting
until the end, because otherwise I'm sitting too long.
- How about getting a donut?
How many times you get up to get a donut? (laughing)
- We won't talk about that.
So, alright thanks for watching.
And uh Brad, did you wanna talk
about your broken heart Fixture.
- Well, I've got, yeah, we got another fix
for that broken heart that we're having work on.
But I wanna show you this Bob.
Okay, so here we got the heart.
Okay. Here, here Bob's heart.
And (paper tearing) let's say it broke, okay.
- Okay.
- Okay, So he calls me up because
I'm the therapist I'm gonna
and now we got not duct tape
but we're gonna go with Gorilla Tape Bob.
- As mentioned before.
- Put that on there and then we're gonna go around here
and let's see if it works. (paper ripping)
Nope. Even gorilla tape doesn't work.
- You still can't fix a broken heart.
- We're gonna, I could have, I gotta double it up.
We'll come back on another one.
- Alright, sounds good.