Office Ergonomics Training Video & DVD Program by Atlantic Training

Office Ergonomics Training Video and DVD Program
  • SKU: CS236-DVD
  • Copyright: 2015
  • Runtime: 21 mins
  • Producer: Atlantic Training
What's in The Box
  • (1) Training DVD in ENGLISH
  • (1) Training DVD in SPANISH
  • (1) Year of FREE Updates: OSHA Compliance
  • (10) Free accesses to streaming library WAVE
  • Digital: Scheduling Form, Attendance Form, Employee Quiz, Training Certificate, Log, Wallet Cards (printable)
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Product Description

Every job makes a different set of demands on the body. Today the issue of how this impacts employees, and what can be done to reduce or eliminate adverse effects is receiving a lot of attention. While there is much debate about many aspects of ergonomics, everyone agrees on one thing... that is by using proper ergonomic techniques, employees can be safer and more productive as well as feel better at the end of the day.

Atlantic Training's "Office Ergonomics" VHS or DVD Program address how to recognize ergonomic problems, the potential of adverse effects and practical solutions employees themselves can use to help deal with ergonomic problems in the office. Topics covered in the products include:

  • Physiology of the body.
  • Parts of the body most affected.
  • Eye strain.
  • Pragmatic preventative measures.
  • Correct use of office equipment.
  • Exercises and stress release.
  • and more.
  • (2) Training DVDs - (1) in English and (1) in Spanish Closed Captioned DVD with digital trainer tools for each.
  • (1) Year of Updates:  In the event there are any changes made to the products in the course of 1 year from purchase, we will provide you with the updated material ensuring your are always OSHA compliant and have the latest content. 
  • (10) Streaming Accesses - 10 Free accesses to hundreds of training programs. This includes streaming access to the English and Spanish versions of this course, as well as all included downloadable written materials: (Quiz, test, leaders guide and more) from anywhere you have internet access including mobile devices. 
  • (1) Trainer Tools - A comprehensive leader's guide, reproducible scheduling & attendance form, employee quiz, training certificate and training log.

 * DVD Only options only include DVD of choice along with Trainer Tools. 


Optional Network license also available. These annual licenses allow you to digitize the DVD program/written materials and place onto your local network so that it can be viewed by various departments without having to pass around a DVD. Pricing is based upon the title(s) chose and the estimated employees trained per year. For more information please contact us at 1-800-975-7640

Online Interactive Training Also Available. For more information visit our online training page or call 1-800-975-7640

Have your own LMS? We offer this course in SCORM compatible format so that you can plug the title into your own LMS. View our SCORM page for more details. 

Video Highlights

Video Highlights

  • Understanding that we all have physical differences.

    Understanding that we all have physical differences.

  • Understanding the goal of

    Understanding the goal of "Ergonomics".

  • The results of subjecting the body to stresses that it cannot adapt to.

    The results of subjecting the body to stresses that it cannot adapt to.

  • Understanding how carpal-tunnel syndrome (CTS) affects office workers.

    Understanding how carpal-tunnel syndrome (CTS) affects office workers.

  • How to adjust the height of your chair in order to avoid CTS.

    How to adjust the height of your chair in order to avoid CTS.

  • How to perform the

    How to perform the "Finger Stretch" exercise to loosen the tendons of the wrist.

  • Understanding

    Understanding "backstrain" and recognizing its symptoms.

  • The importance of maintaining good back posture when working at your desk.

    The importance of maintaining good back posture when working at your desk.

  • Additional ways that you can use in order to prevent backstrain.

    Additional ways that you can use in order to prevent backstrain.

  • Understanding

    Understanding "tendonitis" and the symptoms that accompany it.

  • Using a hand exercise designed to specifically prevent tendon wear.

    Using a hand exercise designed to specifically prevent tendon wear.

  • How changing a few minor habits can help to avoid tendinitis.

    How changing a few minor habits can help to avoid tendinitis.

  • How to correctly use your mouse to avoid stress on your wrist.

    How to correctly use your mouse to avoid stress on your wrist.

  • The importance of correct posture at a work surface.

    The importance of correct posture at a work surface.

  • How to correctly access the work that you're doing.

    How to correctly access the work that you're doing.

  • The ease in which you can make your work area ergonomically sound.

    The ease in which you can make your work area ergonomically sound.

  • The ultimate benefits of working in an ergonomic manner.

    The ultimate benefits of working in an ergonomic manner.

What's in The Box

What's In The Box

  • (1) Training DVD in ENGLISH
  • (1) Training DVD in SPANISH
  • (1) Year of FREE Updates: OSHA Compliance
  • (10) Free accesses to streaming library WAVE
  • Digital: Scheduling Form, Attendance Form, Employee Quiz, Training Certificate, Log, Wallet Cards (printable)

Video Transcript

One size that's not fit all and sometimes that's a real pain. In the neck and other places, just imagine how convenient it would be if one size did fit all. For one thing, the places where we work and the things we work with our desks, chairs, computers and other tools that we use could be designed to work well for everybody. In truth, we're all different so efficiency comfort and safety in the office can often be hard to come by but it can be done using ergonomics.

Office Ergonomics
Ergonomics is the study of how the things we use can fit us better, so that we can work with them efficiently, comfortably and safely. It's more than just a matter of convenience especially when applied to our workplaces. When the thing we work with don't fit us well the results can be serious involving pain, injury, loss productivity and loss wages. To understand how we can prevent this, let's start by looking at just how we can be hurt by a workplace that doesn't work for us.

Understanding Office Injuries
Office work with seem to be about the safe job as you could find but many of them millions of people who work in offices everyday have found that it can be a painful experience. The potential for suffering an injury in the office is rooted and how we perform our everyday activities. Repetitive movements such as when typing on a computer keyboard can cause significant damage overtime. Awkward body positions such as we might get into if our work station doesn't really fit us can lead to trouble as well. The excessive force we sometimes use when we're in a hurry and pick up the wrong tool or use a tool incorrectly also increases the risks of injury. 

Ergonomic injury occur when your body's ligaments, tendons, muscles, nerves or bones are subjected to stresses they can't adopt to. This could happen suddenly or gradually overtime, the result can be conditions like carpal tunnel syndrome and tendonitis, you'd probably heard of them they're the two the most common condition developed by office workers. Carpal tunnel occurs when repeating the same motion over and over inflames the  muscles and ligaments in your wrist. They squeeze on a median nerve where passes to the wrist into the hand. This causes numbness or tinging sensation sometimes even severe pain in your hands and fingers. Tendonitis can result from repetitive motion too. Pain from inflamed tendons commonly affects your hands, arms , shoulders, feet or legs. Lower back pain is a common condition that is cause by working in awkward postures or without enough back support. Conditions like these are called musculo skeletal disorders or MSDs and while they can be serious they are also preventable. In fact, using ergonomic principles can make prevention easy.

Your Ergonomic Desktop
The top of your work desk maybe familiar territory but thinking about ergonomically enables you to see it in a whole new way. You'll notice risks of injury that you may never known existed and you'll see how rearranging your desktop and changing how you use the tools on it can help you avoid those risks. Let's begin with a device that can literally be pain in the neck, the telephone when we're busy we often cradle the phone's receiver between our head and shoulder so we can use our hands or something else. Unfortunately, that's a great way to strain your neck muscles. Use a handsfree telephone headset instead that let you get more done without creating a quick in your neck. How you organize the various tools and materials that you use is ergonomically important too. When the things you need are disorganized or scattered on various places around your office you often have lots of long reaches to get with them. This overreaching can put you on awkward positions that cause chronic injuries like lower back pain.

Additionally, when you reach to the side across your body or backwards you can strain the delicate group of tendons that support your shoulder known as the rotator cuff. To avoid these problems organize the tools and materials that you use most often within easy reach about 14 to 18 inches away. Position as may of them as possible right in front of you, this will prevent you by having to twist and turn of your seating. Just about anyone whose ever use a stapler has struggle to fasten more sheets of paper together than can really handle, that's another good way to hurt yourself. Don't ever force any tool to do more it was designed to. Using force increases the risk and potentials severity of injury. The solution, get a bigger stapler, a heavy duty model intended for large jobs . Here's another example, trying to get a paper cutter to chop through more paper than it was designed for. Once you hurry instead of risking injury make multiple cuts to smaller amounts of paper. Using the cutter as it was designed o work is easier and safer. You'll find it doesn't take that much longer either. 

Now, let's extend your ergonomic examination to the rest of our workstation.

Maintaining Neutral Positions
To avoid awkward postures and the SMDs they cause you need to setup your desk so you can maintain neutral positions while you're working. A neutral position is a comfortable working posture in which your joints are naturally aligned which makes everything easier on your body. The first step in setting yourself up in neutral positions is to adjust the height of your chair. You need to align it properly with the height of your desk or other work surface. If your chair has no armrests adjust it so that when you rest your forearms flat on a work surface they form an angle between 90-120 degrees with your upper arms. 

If your chair has armrests adjust it tight so the armrests are on the same level as your work surface. This will force your elbow to form the 90 to 120 degree angle you're looking for. Your chair should also provide firm support for your lower back, hips and thighs. Your thighs should be roughly parallel to the floor, your knees about the same height as you hips and your feet place slightly forward. To prevent strain on your spine, the back of your chair should fit firmly into natural forward curve of your lower back this is called Lumbar Support. If you need more lumbar support than the chair itself gives you, you can place a lumbar cushion behind your back or use a pillow or even a rolled up towel.

The next step is ensure solid support for your feet. If your feet are resting flat on the floor after you adjust you're all set. But if your feet are flat on the floor you'll need to get a foot rest and adjusted to fully support them. Dangling feet put a lot of stress on your spine and that a recipe for lower back pain. Next you need to look at your computer, let's start with the correct placement of your keyboard. It's crucial to prevent a repetitive motion disorders like carpal tunnel syndrome and tendonitis. Position the keyboard so that your wrists are flat and your fingers rest comfortably on the home keys of A,S,D,F on the left and J,K,L and semi-colon on the right. The important thing to remember here is to keep your wrists flat you shouldn't have to bend them up or down. Many keyboards are adjustable to help you with this, but you may find you'll need to use a separate wrists pad or you can use rolled up towel if necessary. You may have to re-adjust the height of your chairs slightly to get into this position but it is worth it. This neutral positioning of your wrists release pressure on the median nerve where carpal tunnel syndrome begins. When you're keying remember to keep your elbows close to your sights and type gently, using too much force can be bad news at the keyboard as well. Place your mouse close to your keyboard within easy reach. When using the mouse, you can avoid repetitive motion problems by moving your whole arm instead just your wrists. 

Now it's time to adjust your monitor, having it on a wrong height or the wrong distance from you can cause eye strain and neck pain position it from 16 to 27 inches away from your eyes and you should be looking down at it, at a 5 to 20 degree angle. And here's the tip you'll appreciate when you're referring to other documents while you're using your computer. Always position a document at the same distance and height from you as your computer screen that way you avoid the strain and fatigue of constantly moving your head up and down and refocusing your eyes. Maintaining these neutral positions should reduce physical stress and strain at your workstation but this isn't the end of the story.

Staying Limber At Work
Our bodies are engineer for movement that's why it's a good idea to stir yourself up and stay limber during your workday. Even when you've arrange your workstation perfectly, seating still for prolong periods just isn't healthy. Limbering up gives your body a break from physical burdens you're normally placing on it and reduces the uneven stresses that can lead to pain and injury.

So change your position now and then. Make small adjustments to your chair or backrest or stand up and take a walk, you can even do simple stretching exercises right at your desk. There are a number low impact routines that are easy to do and focus on a lack scene trouble spot where tension and pain are likely to start. For instance, if you do a lot of keyboard work this one is great for your fingers, hands and wrists. Periodically stop typing and bow your hands tightly into fist, then relax them and spread out all of your fingers fully extending them do this five times for each hand. Then use one hand to gently push back on the fingers of the other hand hold this position for five seconds and repeat with the hands reverse. Here's an exercise for stiff neck muscles turn your head slowly from one side to the other, all each turn for 3 seconds repeat the cycle 5 to 10 times. To stretch the muscle of your upper back and shoulders hold your elbows at a 90 degree angle to your body, then slowly push your elbows back as far they will go and hold for 5 seconds. Do about 5 to 10 repetitions or you can roll your shoulders in a wide circular motion, rotate them forward 5 times then backward 5 times repeat the cycle 5 to 10 times and here's relief for the tired muscles in your lower back. Begin by sitting up straight bend at your waist and lower your upper body slowly down to your knees. Hold this position for a few seconds then sit back up. Take a deep breath and relax. 

Combining these limbering exercises with good workstation design, can address many potential ergonomic problems. But we can get even better results by looking a little further. 

Going Beyond Traditional Ergonomics
Ergonomics is crucial to building a healthier and safer workplace for yourself, but the process doesn't begin and end with arranging things in your workplace and occasionally stretching out. We can enjoy even greater wellness on the job and off by living healthier and by taking better care of ourselves both physically and mentally.

Consider the issue of workplace stress. It affects as both mental and physical levels. Studies have shown that stress make your muscle more tense which make injury more likely but you could fight back against stress with relaxation exercises that reduce both types of tension and easy and effective one is deep breathing. Sit up straight and folds your hand loosely in your lap. Slowly take a deep breath through your nose, relaxing your abdominal muscles so your lungs can feel freely. Hold the breath for two seconds then purse your lips and blow the breath gradually back out between them. Make a habit doing a deep breathing 3 or 4 times during a work day perhaps after stretching or whenever you feel stress. To make your deep breathing even more effective you can add mental component to the exercise, it's called mind clearing. As you breathe focus your thoughts on peaceful relaxing images and let your stress evaporate.

On the physical side, regular aerobic exercise will make you healthier and more resistant to illness and injury across the board. Whether you walk, jog, bike, play basketball whatever you enjoy. Work up and sweat and increase your heart rate for at least half an hour at a time 3 to 4 times a week. You'll the health of your heart, lower your blood pressure, reduce your stress and even build some muscle all of which will help you avoid injuries. Eating healthier helps too, well balanced, low fat, low salt meals will make you feel better and lower your risks of injury and get rid of those unhealthy lifestyle habits smoking, drinking and using drugs all work against you mental and physical wellness and can make you more susceptible to injury. Your doctor and another healthcare advisors can guide you in developing a lifestyle that will make you less prone to any kind illness or injury while making you feel better too.

As we've seen there are many ways you can use ergonomics to help you work better and safer. Let's review;

  • When the things we use at work don't fit us well it can put unnecessary strain on our bodies.
  • Organizing the materials on your desk top and using them correctly is key to avoiding ergonomic injuries.
  • You can work more comfortably and more safely if you maintain neutral positions.
  • Moving around during the work day and doing occasional stretching exercises can help to prevent strains and pain.
  • Taking good care of yourself both mentally and physically can help to prevent workplace injuries as well.

Even though one size doesn't fit all, ergonomic shows you how to arrange your workplace so  that it does fit you and let you work more comfortably, efficiently and injury free.


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