Employee health

1E.I.DuPont India Pvt. Ltd.

EMPLOYEE HEALTHLet’s learn about Occupational Health…

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Does this represent YOU…?

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STRESS• PROGRESSIVE MUSCLE RELAXATION: Progressive Muscle Relaxation (PMR) is a

great technique for reducing overall body tension. As you practice tensing and relaxing all the muscle groups in your body, you can move to a shortened procedure, Deep Muscle Relaxation where you rapidly relax your whole body.

• It involves four main muscles: face, neck, shoulders and arms, abdomen and chest, buttocks, legs and feet.

• Here’s how to get started:a. Step 1: Sit down and make yourself comfortable.b. Step 2: Begin by tensing all the muscles in your face. Make a tight grimace,

close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.

c. Step 3: Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.

d. Step 4: Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.

e. Step 5:Continue down your body, repeating the procedure with neck, shoulders and arms, abdomen and chest and buttocks, legs and feet.E.I.DuPont India Pvt. Ltd.

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STRESS• SELF MASSAGE: can also be an

useful approach to soothe yourself.

• Here’s how to do it:a. Step 1: Sit with your shoulders

relaxed.b. Step 2: Use your right hand to

massage your left shoulder and neck, working your way up to the scalp.

c. Step 3: Repeat, using the left hand for the right shoulder.


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STRESS• DEEP BREATHING: here’s how to

do it:a. Step 1: Inhale deeply, feeling

your stomach expand.b. Step 2: Hold your breath for a

few seconds.c. Step 3: now slowly exhale,

visualizing tension leaving your body.

• MUSIC: simply playing any song for 5 minutes would make the environment light and also help you to welcome your next assignment.


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STRESS• MEDITATION: Meditation has many health benefits and is a wonderful

way to relieve stress and maintain a healthier lifestyle. There are many different ways to meditate, and this is one of the most basic. With practice, you can use this technique to feel inner peace whenever you need it.

• Here’s how to do it:a. Step 1: Get into a comfortable position; sit in a comfortable chair. You

want to be able to completely relax while still staying awake.b. Step 2: Close your eyes.c. Step 3: Clear your head. (This is the part that takes practice.) The idea is

to stay unattached to thoughts of any kind. That means that, if that inner narrative voice in your mind speaks up, gently “shush” it and opt for internal silence.

d. Step 4:Keep letting go of any thoughts that may pop into your mind and the quiet spaces between thoughts will become longer and more frequent. You’re on the road of meditation!


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Has it been Troubling YOU lately…?


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BACK PAIN• Here’s what YOU can do to make yourself feel better…• Do not bend your back or shoulders while picking up something from the

ground. Bend your knee and then pick it up. This exercise is helpful in Back pain relief

• People doing sedentary jobs should get up once or stand up after every hour.

• Regular exercise and brisk walking keeps our spine muscles strong that help in over all strengthening of our whole vertebral column.

• Always be careful of the surface you sleep on, as it can be a major cause of your back ache. Try not to sleep on very hard or not very cozy beds so that your spine gets proper rest.

• People suffering from a strained back should rest on plain and stiff mattresses with knees folded at a right angle.


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BACK PAIN• Infrared radiations followed by hot

fomentation and alternate sponging helps in providing instant relief from pains.

• Shed those extra kilos around your tummy so as to relieve your back from bearing extra pressure.

• Abdominal crunches, when performed properly, strengthen abdominal muscles and may decrease the tendency to suffer back pain.

• Chairs of appropriate height with good lumbar support are preferable.

• To avoid putting stress on the back, comfortable chairs should be used.


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What Percentage of this is truly YOU?


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ERGONOMICS• SEATING ERGONOMICSa. When sitting, the main part of the body weight is transferred to the seat.

Some weight is also transferred to the floor, back rest, and armrests. When the proper areas are not supported, sitting in a seat all day can put unwanted pressure on the back causing pain.

b. The lumbar (bottom five vertebrate in the spine) needs to be supported to decrease disc pressure. Providing both a seat back that inclines backwards and has a lumbar support is critical to prevent excessive low back pressures. The combination which minimizes pressure on the lower back is having a backrest inclination of 120 degrees (the angle between the seat and the backrest should be 120 degrees) and the lumbar support of 5 cm (the chair backrest supports the lumbar by sticking out 5 cm in the lower back area).

c. One drawback to creating an open body angle by moving the backrest backwards is that it takes ones body away from the tasking position, which typically involves leaning inward towards a desk or table.



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ERGONOMICSd. A proper kneeling chair creates the open body angle by lowering the

angle of the lower body, keeping the spine in alignment and the sitter properly positioned to task. The benefit of this position is that if one leans inward, the body angle remains 90 degrees or wider.

e. One misperception regarding kneeling chairs is that the body's weight bears on the knees, and thus users with poor knees cannot use the chair. This misperception has led to a generation of kneeling chairs that attempt to correct this by providing a horizontal seating surface with an ancillary knee pad. This design wholly defeats the purpose of the chair.

f. Another way to keep the body from falling forward is with a saddle seat. This type of seat is generally seen in some sit stand stools, which seek to emulate the riding or saddle position of a horseback rider, the first "job" involving extended periods of sitting.

g. Another key to reducing lumbar disc pressure is the use of armrests. They help by putting the force of your body not entirely on the seat and back rest, but putting some of this pressure on the armrests. Armrest needs to be adjustable in height to assure shoulders are not overstressed.



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ERGONOMICS• STRETCHING: here’s how to do

it:a. Step 1: Sit in a chair with your

upper body resting forward on your lap.

b. Step 2: now slowly roll up, starting at the base of your spine, until your back is straight.

c. Step 3: Stretch neck muscles by tilting your head to the right and slowly rolling your head down and to the left.

d. Step 4: Repeat a few times.



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Who wants to grow some hair now?


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MIGRAINE• There is no specific cure for migraine

headaches. The goal is to prevent symptoms by identifying and preventing factors which triggers your symptoms and to reduce associated symptoms of migraine. You can prevent the migraine attack by identifying the triggers and avoiding them.

• Here are certain tips for preventing migraines

a. Avoid smokingb. Avoid alcoholc. Avoid artificial sweeteners and

other known food-related triggers

d. Get regular exercisee. Get plenty of sleep each nightf. Learn to relax and reduce stressE.I.DuPont India Pvt. Ltd.

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Or we can do this too…!

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Health & Medicine

Employee health