Top Tips For Working From Home!

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Working from home? | Telehealth and Face-to-Face appointments available!

Are you working from home and need advice on your Workstation Setup? Ergonomic Workstation Assessments available at Valued Health Osteopathy! 

Valued Health Osteopathy

3/658 Centre Rd, Bentleigh East, 3165

Need a Treatment or Ergonomic Workstation Assessment? – Make an appointment today!

Are you now working from home? For so many of us at the moment, things have changed very drastically, very quickly!

This in itself can be a lot to handle, so firstly take a deep breath and then give yourselves a pat on the back for adapting so well!

The current COVID-19 climate has meant that a lot of people have started working from home. This hopefully brings along a few benefits, such as getting to spend more time with family members, less commute time, less distraction and of course less exposure to COVID-19!

However, I’m sure this has raised many issues for people as well. It was implemented so quickly that I’m sure many people have been caught unaware, and it always takes a bit of time to feel things out and figure out your new normal. It might also have brought to light how well equipped our workplaces are and how lucky we are!

At home, we most likely aren’t going to be lucky enough to have all the ‘bells and whistles’ at our disposal for our workplace set up, but you have to work with what you’ve got!

Working from home? Ergonomic, ergonomics, ergonomic set up, work station set up, covid19, cover-19, work station set up from home, work, working from home, computer set up,

Some KEY things to remember with your workplace set up include: 

  • Set up your screen so it is AT or 1/3 ABOVE your eye level.
  • Have the back rest slightly reclined 10-20 degrees and allow it to support your whole spine.
  • Keep the screen about an arm length from you.
  • Have your forearms approximately horizontal with your forearm support, knees at right angles and your thighs about horizontal with the ground (used a footrest if your feet don’t touch the ground).
  • Take a break for at least 1-2 minutes every 30 minutes of work and move your body however feels good! Without the distraction of working in an office, a lot of people seem to be getting caught up in their work. While its good to feel like you’re being productive, its possible that sitting for too long may lead to worse concentration levels as well as more musculoskeletal complaints.
  • Don’t forget to give your eyes a break too! Digital eye strain can lead to dry/irritated eyes, blurry vision, eye watering and headaches among other things. A good guide to follow for this is the 20-20-20 rule. Every 20 minutes, take a 20 second break to look at objects around 20 feet from you (that’s around 6 meters for us metric users).
  • Try to keep an ‘upright relaxed posture’ as discussed in our previous posture facts blog! Please check that out for some great information about posture and a quick body scan to help increase your awareness about how you carry yourself. If you missed it –https://valuedhealth.com.au/posture-7-surprising-facts/
  • If you had previous ergonomic adjustments made to your workstation at your workplace, make sure you continue with them at home! (e.g. the use of an ergonomic mouse or keyboard)
  • Check out these amazing handouts from our friends over at Corporate Work Health Australia for a quick and easy visual reminder of desk set up and some ideas for stretching.

As always, if you have any questions do not hesitate to contact one of our lovely reception staff or Osteopaths at the clinic on (03) 9570 9061 so we can help you Move, Grow and Thrive!

(03) 9570 9061

www.valuedhealth.com.au

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You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Exercise Rehabilitation

Strength & Conditioning

Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.
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About Tom McCormick

Dr. Tom McCormick (Osteopath) is the Director and Principal Osteopath at Valued Health Osteopathy in Bentleigh East. Tom is a qualified Osteopath and Dry needling practitioner and is also a Level 1 Strength and Conditioning Coach. Tom has also completed further studies in optimal movement patterns with the FMS (Functional Movement Systems).Tom believes it is important to address the immediate issues causing pain, however feels it is equally important to improve his patient’s ongoing movement, tissue quality, muscle activation and muscle strength in order to optimize injury recovery and reduce the chance of re-aggravation. Since Tom graduated as an Osteopath he has had the opportunity to work both in Queensland and Victoria within private practice and has worked closely with sporting teams. Tom has suffered many injuries and complaints over the years due to his heavy interest in sport. From broken bones, torn cartilage, tendon and muscle injuries to even a double hernia repair, this is ultimately what led Tom into the health field. Tom has a hands on approach to healthcare by utilizing a broad range of techniques that are tailored specifically to each patient. Such techniques include mobilization, soft tissue massage, stretching, trigger point therapy, dry needling and exercise rehabilitation. Although Tom enjoys treating athletes, he also thrives on the sense of enjoyment that comes with helping his patients of all ages with many other injuries. Tom also has experience in treating headaches, back and neck pain, hip, knee and ankle injuries and shoulder and elbow pain. Here at Valued Health Osteopathy Tom will use his Osteopathic experience, coupled with his further training to assess, diagnose, rehabilitate and treat in order to get you moving better with less pain. Outside of work Tom loves to travel, watch plenty of sport, exercise and loves a good coffee.