0
00:00:05.287 --> 00:00:09.625
Let's learn how to manage work-related musculoskeletal disorders

1
00:00:09.735 --> 00:00:14.773
Management include systematically conducting preventive activities tailored to the characteristics of each workplace

2
00:00:14.883 --> 00:00:19.588
such as education on the prevention and management of musculoskeletal disorders and work environment improvement activities

3
00:00:19.698 --> 00:00:27.483
It also includes performing medical management such as early detection, early treatment, and medical checkups to encourage quickly returning to work

4
00:00:27.593 --> 00:00:32.870
It also includes establishing a system to report workers' symptoms and signs of musculoskeletal disorders

5
00:00:32.980 --> 00:00:36.583
implementing administrative measures such as adjusting work schedules and work pace, and providing time to recover

6
00:00:36.693 --> 00:00:43.363
It also includes periodic cleaning and maintenance of work spaces and equipment

7
00:00:43.473 --> 00:00:49.866
Employees are also encouraged to stretch to prevent musculoskeletal disorders

8
00:00:49.976 --> 00:00:52.211
To manage VDT syndrome

9
00:00:52.321 --> 00:00:58.475
sit upright with the spine placed on the backrest of the chair

10
00:00:58.585 --> 00:01:03.190
The eye level should align with the top of the monitor 

11
00:01:03.300 --> 00:01:08.677
and the height of the keyboard and worktop should match the elbow height

12
00:01:08.787 --> 00:01:14.170
The keyboard and mouse should be placed so that the wrists remain straight without bending

13
00:01:14.280 --> 00:01:19.654
and allow yourself a 10-minute break every 1 hour of working

14
00:01:19.764 --> 00:01:25.233
To manage chronic fatigue, increase physical activity in daily life

15
00:01:25.343 --> 00:01:28.911
leave the computer workstation to rest during breaks

16
00:01:29.021 --> 00:01:32.466
and avoid computer-related activities during the break

17
00:01:32.576 --> 00:01:35.809
Avoid work-related tasks at home

18
00:01:35.919 --> 00:01:40.681
and get enough rest on holidays to avoid fatigue

19
00:01:40.791 --> 00:01:43.680
Do 30 minutes of aerobic exercise per day 

20
00:01:43.790 --> 00:01:49.812
and avoid irritating foods such as coffee and chocolate

21
00:01:49.922 --> 00:01:54.014
To manage job stress, adjust it so that the work is not aggravated or

22
00:01:54.124 --> 00:01:57.152
the responsibility is not concentrated on a specific person

23
00:01:57.262 --> 00:01:59.580
Prepare a counseling window in the workplace

24
00:01:59.690 --> 00:02:05.066
set up a system for office workers with high job stress

25
00:02:05.176 --> 00:02:07.590
to consult while ensuring personal confidentiality

26
00:02:07.700 --> 00:02:13.035
and provide opportunities to exchange opinions so that office workers can communicate their thoughts

27
00:02:13.145 --> 00:02:16.368
When job stress occurs, share your difficulties

28
00:02:16.478 --> 00:02:21.424
and talk to a supervisor or mentor who can get help

29
00:02:21.534 --> 00:02:27.047
Learn effective communication methods to communicate better with customers

30
00:02:27.157 --> 00:02:33.984
and provide opportunities for psychological recharging through club activities and volunteer activities

31
00:02:34.094 --> 00:02:38.700
Then, shall we find out a simple way to stretch during breaks?


32
00:02:38.810 --> 00:02:43.129
The key point in stretching is to keep it in the right position, move slowly

33
00:02:43.239 --> 00:02:49.238
and maintain the posture for 10 to 20 seconds while breathing comfortably

34
00:02:49.348 --> 00:02:51.256
First is neck stretching

35
00:02:51.366 --> 00:02:56.164
Place your thumb on your chin and slowly push it up

36
00:02:56.274 --> 00:03:00.640
Put your hand on your head and slowly pull it to the side

37
00:03:00.750 --> 00:03:04.083
Turn your neck slowly in a circle

38
00:03:04.193 --> 00:03:09.998
Squeeze your hands behind your head, and slowly pull your head down

39
00:03:10.108 --> 00:03:12.525
Next is shoulder stretching

40
00:03:12.635 --> 00:03:16.616
Slowly turn your shoulder joints in a circle

41
00:03:16.726 --> 00:03:20.244
Slowly pull your arm towards your body

42
00:03:20.354 --> 00:03:25.776
Hold both hands behind your head and grab one elbow and press down

43
00:03:25.886 --> 00:03:32.616
Hold your hands behind your back, lift them up, and tilt your head back

44
00:03:32.726 --> 00:03:34.717
Next is wrist stretching

45
00:03:34.827 --> 00:03:39.049
Cross your fingers to hold your hands together and turn your hands and wrists

46
00:03:39.159 --> 00:03:43.619
Repeat stretching and bending the fingers

47
00:03:43.729 --> 00:03:50.112
Spread one hand, tilt your wrist up and down, and slowly pull it toward your body

48
00:03:50.222 --> 00:03:58.007
Put your palms together and keep your hands and elbow on the same height then lower your hands

49
00:03:58.117 --> 00:04:00.209
Next is back stretching

50
00:04:00.319 --> 00:04:04.639
Hold your hands together and slowly stretch them over your head

51
00:04:04.749 --> 00:04:07.877
Sit with your legs crossed and twist your back

52
00:04:07.987 --> 00:04:13.168
Cross your hands, lift them above your head, and bend your waist from side to side

53
00:04:13.278 --> 00:04:19.916
Stretch your crossed palms forward, bow your head and bend your knees

54
00:04:20.026 --> 00:04:22.525
Last is leg stretching

55
00:04:22.635 --> 00:04:27.583
Raise one arm to the back and hold your foot while extending the other arm forward

56
00:04:27.693 --> 00:04:30.280
Repeat this on the opposite side

57
00:04:30.390 --> 00:04:35.623
Straighten your elbows, grab the inside of your knees, and press your shoulders down to the floor

58
00:04:35.733 --> 00:04:38.308
Again, repeat on the other side

59
00:04:38.418 --> 00:04:44.763
Spread your feet shoulder-width apart, then lower them all the way down to your feet with your fingers crossed

60
00:04:44.873 --> 00:04:50.293
Straighten both arms, twist your waist, and bend it toward the other foot

61
00:04:50.403 --> 00:04:53.699
Again, repeat on the other side

62
00:04:53.809 --> 00:04:57.317
This time, let's take a look at the fire-related precautions

63
00:04:57.427 --> 00:05:01.743
You need to be careful about using extension cords in the office

64
00:05:01.853 --> 00:05:05.551
Each wire has a fixed amount of electricity that can flow

65
00:05:05.661 --> 00:05:11.511
The use of octopus-style outlets that connect many electrical appliances at once

66
00:05:11.621 --> 00:05:16.192
can cause electric shock or fire

67
00:05:16.302 --> 00:05:19.447
When you need to plug a large number of electrical appliances into an extension cord

68
00:05:19.557 --> 00:05:23.540
use products with relatively low power consumption

69
00:05:23.650 --> 00:05:27.879
and use individual outlets or cords for high power consumption products

70
00:05:27.989 --> 00:05:31.441
After using electrical appliances, it is recommended to neatly arrange the power cords

71
00:05:31.551 --> 00:05:34.938
and turn off the power of the extension cord

72
00:05:35.048 --> 00:05:40.421
More dust than expected can be found in extension cord holes

73
00:05:40.531 --> 00:05:46.338
which may lead to poor connection or fire

74
00:05:46.448 --> 00:05:52.889
To prevent this, it is also necessary to pay attention to the hole of the outlet

75
00:05:52.999 --> 00:05:58.135
When using electronics, the outlets must also be cared for

76
00:05:58.245 --> 00:06:03.376
The inside of offices usually have a lot of dust

77
00:06:03.486 --> 00:06:07.157
so it is important to be careful not to accumulate dust in the outlet

78
00:06:07.267 --> 00:06:11.730
This is because if dust or foreign substances enter between internal sockets

79
00:06:11.840 --> 00:06:15.058
there is a risk of short circuit and fire

80
00:06:15.168 --> 00:06:18.354
Especially in dry weather such as fall

81
00:06:18.464 --> 00:06:23.993
even small sparks can lead to big accidents, so your must be more careful

82
00:06:24.103 --> 00:06:30.051
Turn off the power if you don't use the outlet for a long time

83
00:06:30.161 --> 00:06:35.393
Attention should also be paid to power cord that connect electronics and outlets

84
00:06:35.503 --> 00:06:38.725
First, check the power cord for damage

85
00:06:38.835 --> 00:06:44.964
If the cord is pressed by something heavy, such as the main body of the computer, it can be damaged

86
00:06:45.074 --> 00:06:49.786
At this time, there is a risk of electric shock and fire if you continue to use it 

87
00:06:49.896 --> 00:06:55.713
when connecting the power without realizing the power cord is damaged

88
00:06:55.823 --> 00:07:03.799
Please check for damage to the power cord and stop using it if it is broken or peeled off

89
00:07:03.909 --> 00:07:08.853
Finally, let's look at ten checkpoints for a safe office

90
00:07:08.963 --> 00:07:12.085
One, make sure the outlet is plugged in safely

91
00:07:12.195 --> 00:07:16.131
and make sure there are no fire-hazardous substances around

92
00:07:16.241 --> 00:07:21.963
Two, unplug or switch off any electrical equipment that is not in use

93
00:07:22.073 --> 00:07:27.302
Three, rearrange the power cords so that people don't trip over them while walking

94
00:07:27.412 --> 00:07:29.813
and clear the floor of any liquid

95
00:07:29.923 --> 00:07:34.581
Four, cabinets or drawers should not be opened with excessive force

96
00:07:34.691 --> 00:07:37.628
and must be closed after use

97
00:07:37.738 --> 00:07:43.268
Five, secure cabinets or drawers to the wall to prevent them from toppling over

98
00:07:43.378 --> 00:07:48.944
and install protective covers in angular areas

99
00:07:49.054 --> 00:07:56.553
Six, dangerous office supplies such as scissors and knives should be used carefully and separately stored after use

100
00:07:56.663 --> 00:08:03.344
Seven, set sufficient lighting and install anti-slip measures on the stairs

101
00:08:03.454 --> 00:08:08.204
Eight, when using the stairs, hold the handrail and move slowly

102
00:08:08.314 --> 00:08:14.454
Nine, make note of fire extinguishing equipment, evacuation routes, and the location of the first aid kit

103
00:08:14.564 --> 00:08:20.626
Ten, maintain the correct working posture to prevent musculoskeletal disorders