Keep Your Cool Keep in Shape Coessa Kenney

Keep Your Cool & Keep in Shape Coessa Kenney Interstate Child Support Paralegal Calhoun County Prosecutor’s Office Battle Creek, MI Rhonda Tamulonis Director, Performance & Learning Services Auctor Corporation Indianapolis, IN 1

Cubicle-ization 1968: The Action Office A Beautiful Vision • Brainchild of Bob Propst (Herman Miller), 1968 • Built for productivity: More privacy More working surface Pin-up and display space Today: • • Home to 85% of all white collar workers $3 billion per year • Smaller size • Lower panels

Fewer Walls = Theory Better Communications = Higher Worker Productivity 1. I personally work better: In a cubicle In an office Doesn’t matter 2. I communicate better with my unit / team / co-workers: In a cubicle In an office Doesn’t matter 3. I leave my cubicle to get heads-down work done: Never Often Sometimes 4. I experience aches or pains in my back/neck/ shoulders while working: Never Often Sometimes

Surprise. Not. CSE workers are often cramped, crowded, and stressed. Grade Your Workspace: A B C D

The Solution? You can improve the quality of life in your workspace.

This workshop? How to make life in your work space: productive healthy peaceful Check your office policies before following any of these suggestions.

Part 1: Make life in your workspace more productive Arrangement Comfort Maintenance

Productive arrangement: What should be where? 1. Get a door § § 2. Use signs § § § 3. Rope, paperclips, whatever www. cubedoor. com “On deadline, please send voice or email” “Please do not disturb” “Am at ? ? ? , will return? ? ” Put things that attract visitors by your entrance § § § Inbox / outbox Candy jar Joke calendar

Productive arrangement: Feng Shui? Make sure you can see the entrance to your cube from your desk: § If you can, move! § If you can’t, use an 8 x 10 mirror Bring living and flowing energy into your workspace: § An odd number of healthy plants § A small fountain near the entrance § A photo of flowing water

Productive workspaces: Personalized Consider adding: Good plants for offices: Chinese Evergreen Rubber Plant Pothos Wheat Grass Peace Lily Philodendron Ficus Accessories Batik Wall fabric Photos Diplomas/certificates Knick-knacks Candles (maybe) Seasonal displays Color! Personality!

Need ideas? Google on “cubicle decorating”

Productive workspaces: Comfortable = Easy on the eyes 1. Color ≠ productivity. It doesn't matter what color you like, but rather the intensity and lightness or darkness. 2. Bring in a desk lamp (with a dimmer for control) and use lowbrightness bulbs to help prevent glare. 3. Consider computer glasses. 4. Use darker desktop themes.

Productive workspaces: Comfortable = ergonomically aware Easy upgrades for your workspace? • elevate your monitor • invest in a different mouse / keyboard • use software reminders to take a break • get better sleep support Fine tune your spacing: Check out this workspace planner http: //www. ergotron. com Enter your height, get details on suggested seat heights, monitor heights and distances, etc.

Productive workspaces: Low Maintenance Surfaces Think vertical. • Forget tape, tacks & pushpins • Use velcro + 8 x 10 clear acrylic frames or “T-bar” paper clips Clutter Organization Cluttered spaces seem Organize Your Office smaller. for Life, Nicole Bickett

Productive Workspaces The Last Word: Professional • Follow the leader • Consider who sees it • Keep it appropriate It’s your space. But not entirely.

Part 1: Make life in your workspace more healthy Neck Arms Upper Body Lower Body

Relaxation And Stretching • Physical therapists use stretches to relax muscle strain and pain. • Stretches are used to prevent injury and to increase your range of motion. • Before starting any stretch, find your center of balance.

Center Of Balance • Step 1: Start by moving • Step 3: Move back to forward on the anterior the center. This plane as far as you should be your center can without falling. of balance. • Step 2: Move • Once you find your backwards on the center of balance you posterior plane as far can safely and as you can without successfully start the falling. stretches.

NECK STRETCHES #1 • Step 1: In a standing or sitting position. Lower your chin to your chest and hold for 15 to 30 seconds. • Step 2: Repeat several times.

Neck Stretch #2 • Step 1: Rotate your Step 4: Now rotate your head to the right while head to the left while keeping your shoulders keeping your nice and straight. shoulders nice and • Step 2: Hold the stretch straight. for 30 seconds. • Step 5: Return your head slowly to the • Step 3: Return your starting position. head slowly to the starting position. • Step 6: May repeat several times.

Neck Stretches #3 • Step 1: Lower your • Step 3: Lower your head to the right so your ear touches your shoulder. • Step 2: Hold the • Step 4: Hold the stretch for 30 seconds then raise your head back to the starting position.

Neck Stretch #4 • Step 1: Lower your • Step 4: Slowly return head to the right as if your head to the you were pointing your starting position. ear to your right • Step 5: Relax and shoulder. repeat the same • Step 2: Look down stretch to the left toward the floor. Make shoulder. sure to keep your • Step 6: Hold the shoulders relaxed. stretch for 30 seconds. • Step 3: Hold the stretch for 30 seconds.

Arm Stretch #1 • Step 1: For the first • Step 3: Hold the stretch, lift one of your stretch for 15 to 30 arms and hold it seconds. comfortably in front of • Step 4: Relax and you---palm facing up. return to the starting • Step 2: Bend your position and repeat hand downward and the stretch with your gently pull it toward other hand. you using your other hand.

Arm Stretch #2 • Step 1: Lift one of your arms and hold it comfortably in front of you---palm facing up. • Step 2: Bend your hand upward and gently pull it toward you using your other hand. • Step 3: Hold the stretch for 15 to 30 seconds. • Step 4: Relax and return to the starting position and repeat the stretch with your other hand.

Arm Stretch #3 • Step 2: Rotate your • Step 1: Extend your wrists outward, then arms in front of you with your hands in fists. inward in a circular motion.

Arm Stretch #4 Back Of The Arms • Step 1: Lift one arm • Step 3: Hold the and bend it behind stretch for 15 to 30 your head. seconds. • Step 2: Place your • Step 4: Relax and other hand on your return to the starting bent elbow to help position and repeat stretch your upper arm the stretch with your other arm. and shoulder.

Upper Body Stretch #1 Back Of The Shoulders • Step 1: Place one hand under your arm at the forearm or upper arm. • Step 2: Lift your arm and stretch it across your chest. • Step 3: Hold the stretch for 15 to 30 seconds. • Step 4: Relax and return to the starting position and repeat the stretch with your other arm.

Upper Body Stretch #2 Muscles Of The Chest • Step 1: Squeeze your • Step 3: Hold the shoulder blades stretch for 15 to 30 together. seconds. • Step 2: place your • Step 4: Relax and hands behind your return to the starting head and pull your position. bent arms backward.

Upper Body Stretch #3 Muscles Of The Chest • Step 1: Sit or stand up • Step 3: Keeping your spine straight, press tall with your arms out your arms back until to the side, elbows you feel a slight bent, palms forward, stretch in your chest and fingers pointed and shoulders. upward toward the ceiling. • Step 4: Rest and • Step 2: Hold this for repeat 10 times. 30 seconds.

Lower Body Stretches #1 Lower Back And Buttock • Step 1: Bring one of • Step 3: Hold the your knees toward stretch for 30 seconds. your chest. • Step 4: Relax and • Step 2: Use your return to the starting hands to grab the position and repeat back of your thigh and the stretch with your gently pull it toward other leg. you.

Lower Body Stretches #2 Back Of The Thigh • Step 1: Position • Step 2: Bend forward yourself on the edge at the hip until you feel of your chair and a stretching sensation straighten out one of at the back of your legs in front of thigh. you, resting your heel • Step 4: Relax and on the floor and return to the starting extend your foot. position and repeat • Step 3: Hold the stretch with your stretch for 30 seconds. other leg.

Lower Body Stretch #3 Front Of The Thigh • Step 1: Place one hand on a chair or desk for stability. • Step 2: Grab one of your ankles and bring it up toward your buttock. • Step 3: Hold the stretch for 15 to 30 seconds. • Step 4: Return to the starting position and repeat the stretch with your other leg.

Lower Body Stretch #4 Lower Back Torso Twist • Step 1: Stand up • Step 3: Hold the straight and fold your stretch for 30 seconds. arms in front of your • Step 4: Return to the chest, rotating your starting position and trunk in one direction rotate your trunk in the toward the right. other direction the left. • Step 2: Keep your hips facing forward and your feet hip-width distance apart.

Lower Body Stretch #5 Quadrates Lumborum Stretch • Step 1: Stand with you • Step 4: Do not bounce your feet shoulder and hold the stretch width apart. for 30 seconds. • Step 2: Put your left • Step 5: Repeat the arm over your head stretch in the other with your arm directly direction. over top of the ear. • You may repeat the • Step 3: Lean over stretches 10 to 15 times. toward the left side, bending at the waist.

Lower Body Stretch #6 • Step 1: Lie on your • Step 3: Now slowly back with your knees straighten your top leg bent and your feet on at the knee. Only the floor. straighten as far as is comfortable. If you • Step 2: Very slowly, let can't straighten it your knees fall to the completely, just left. Take a couple of straighten to your breaths to allow your comfortable end point. muscles to lengthen.

Lower Body Stretch #6 Continued • Step 4: Now return the • Step 6: Repeat this 4 leg to a bent position. 6 times, straightening • Step 5: Now straighten and bending the leg at the knee. the leg again. See if you're able to • Step 7: Now return to straighten it just a little neutral and repeat bit further. above steps on the other side.

Lower Body Stretch #7 Lower Back • Step 1: Sit in a chair with your back straight and both feet firmly planted on the floor in front of you. • Step 2: Lengthen your spine, seated as tall and straight as possible. • Step 3: Bring your chest slowly to your knees with your arms on either side of your legs resting your chest on your thighs • Step 4: Reach for the floor with your hands and walk your hands along the floor further away from you. • Step 5: Hold for five to ten breaths bringing your hands back up to your knees slowly. • Step 6: Arch your back slowly as you come back to a straight seated position.

Lower Body Stretch #8 • Step 1: Sit down in a • Step 3: Hold the chair and plant your stretch for 5 to 10 feet firmly on the floor breaths, slowly in front of you. release the pose and face forward. • Step 2: Hold the seat of the chair with your • Step 4: Repeat 3 times left hand turn your on each side. body toward the left to look backward over your shoulder.

Tactics for cubicle workspaces that are more peaceful. Noise Distractions Conflict Resolution Working in cubicles requires extra and thoughtful courtesy.

More peaceful workspaces: Noise – The Golden Rule • Do not be loud. • About anything. • Ever.

More peaceful workspaces : Noise – Four to Control Voice Volume Keep it down! Conversation Location Take it inside Don’t speak over walls Don’t talk in walkways Telephones Turn down ring volume No speaker phones Use answering machines Keep cell with you Annoying Sounds Food Humming & Drumming Screen Savers Belching

More peaceful workspaces : Control distractions. Distractions – Proactive • Pretend OTHER PEOPLE’S cubicles have full walls and a door: Don’t barge in. • Take a lesson from the monkeys: Don’t listen in. Don’t repeat it. Don’t look in.

More. Be peaceful workspaces : considerate. Distractions – Proactive • Recognize YOUR cubicle doesn’t have walls and a door. • What happens in your cube: Can be seen. Can be heard. Can be smelled.

More peaceful : Dropsworkspaces ins Distractions – Reactive • Walk “drop ins” out. • Leave a pen and pencil on your desk where it can be easily found. • Don’t store valuables. Get a lock. • Negotiate private times in a shared cubicle.

More peaceful workspaces : Conflict Resolution People have different working styles and preferences: Quarterly meetings? • Extroverted / need to talk • Less social / work uninterrupted Supervisors play an important role in: • setting the tone “No interruptions” quiet hours? • negotiating conflicts • creating policies for a positive office culture

More peaceful workspaces : Conflict Resolution • Don’t avoid conflict; resolve it. • Talk to the person. • Ask a supervisor for assistance. • Don’t make a policy based on one case.

What should happen? 1. The coworker on the other side of the cube wall is stuck with a problem and you know the answer. Should you pretend you don't hear them? or offer to help? 2. You're six-and-a-half feet tall and every time you stand up, your coworkers glare at you as if you are trying to spy on them. 3. A single parent, you call home every afternoon to make sure your child made it safely. One day, your coworker on the other side of the cube wall asks, "So, what time does school get out? “ 4. You call for a doctor's appointment and, when the scheduler asks, "What about? " you are silent--you really don't want the whole office to know what you think you have. 5. Your partner calls and signs off with "I love you" and you just say, "Ditto!"

Remember these tactics to make your workspace more: productive healthy peaceful

Keep Your Cool & Keep in Shape Coessa Kennedy Interstate Child Support Paralegal Calhoun County Prosecutor’s Office Battle Creek, MI Rhonda Tamulonis Director, Performance & Learning Services Auctor Corporation Indianapolis, IN 50