The Posture Academy - Ergonomics in Office & Healthcare (1) from Udemy

Back pain and neck pain are common issues, but they don't have to be.

Welcome to Module 1 of the Posture Academy. Olivier Girard, an internationally recognized expert in posture and ergonomics and the author of The Posture Manual, will guide you in improving your sitting posture and mastering proper ergonomics, requiring less than the cost of a cup of coffee and as little as 10 minutes a day.

Here's a sneak peek of what you'll learn:

The true causes of musculoskeletal pain
The 3 Rules of Posture
How to optimize your sitting posture at work and adjust your computer workstation
Adjusting your car seat for better posture
Quick techniques to relax your upper body in under a minute
Stretching exercises for your chest and neck (front and back)
Identifying ergonomic chairs.

This course is offered in collaboration with Intermountain Health, a nonprofit health system with over 60,000 caregivers, serving more than 1 million people, aiming to inspire the future of health.

Physicians and surgeons have tested the program and found it highly beneficial, leading us to offer it to the wider public. Musculoskeletal disorders have become a significant public health concern, demanding attention from society as a whole.

This program aims to empower you to improve your posture and ergonomics. It spans 27 days, with brief daily videos. You'll learn how to enhance your surroundings, refine your posture, and incorporate simple yet effective exercises into your daily regimen.

What you'll gain from this course:

Understanding the causes of musculoskeletal disorders and methods to address them
Mastery of the 3 Rules of Posture and their application in daily activities, with Module 2 focusing on standing posture and Module 3 on manual handling techniques
Applying a 4-step occupational health action plan to mitigate musculoskeletal hazards in daily activities
Correcting your posture at work, at home, and during hobbies through consistent practice of straightforward exercises.

Course requirements or prerequisites:

No prior experience necessary

Who should take this course:

Healthcare providers
Office workers and administrators in healthcare institutions.

Please note that the content provided here serves informational purposes only. It does not replace professional medical advice and should not be used for diagnosing or treating health issues. If you have any questions or concerns, consult your healthcare provider.

Our course providers adhere to applicable federal civil rights laws and do not discriminate based on race, color, national origin, age, disability, or sex.

What's inside

Learning objectives

Understand what musculoskeletal disorders truly are, and how to become your own therapist
Learn the 3 rules of posture and how they apply to your daily activities during sitting tasks e.g., office work and driving
Apply the 4 steps occupational health action plan to mitigate musculoskeletal hazards

Correct your posture at work, at home and in your hobbies through regular, simple and safe exercises
Learn how to fix forward head posture, rounded shoulders and slumped postures

Understand what musculoskeletal disorders truly are, and how to become your own therapist
Learn the 3 rules of posture and how they apply to your daily activities during sitting tasks e.g., office work and driving
Apply the 4 steps occupational health action plan to mitigate musculoskeletal hazards
Correct your posture at work, at home and in your hobbies through regular, simple and safe exercises
Learn how to fix forward head posture, rounded shoulders and slumped postures

Syllabus

How to sit

Learn how you should navigate the rest of the program, and start your journey with a safe and effective lower back stretch.

Introduction

This quiz helps you check how much you remember of this week's content

Discover a free tool to make sure that you sit well at your desk.

Let's review this week's content!

Let's check if you assimilated this week's content!

Let's wrap up!

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Taught by an internationally recognized expert in posture and ergonomics, which may offer learners unique insights and perspectives in this field

Offered in collaboration with Intermountain Health, a large nonprofit health system, which may lend credibility and practical relevance to the course material

Physicians and surgeons have tested the program and found it highly beneficial, suggesting the course content is evidence-based and effective

Spans 27 days with brief daily videos, which may help learners build consistent habits and integrate ergonomic principles into their daily routines

Includes modules focusing on sitting posture, standing posture, and manual handling techniques, which may provide a comprehensive approach to ergonomics

Teaches learners how to adjust their car seat, which may be useful for those who spend a significant amount of time driving

Reviews summary

Practical daily ergonomics and posture

According to learners, this course offers practical, actionable tips and effective exercises to improve posture and ergonomics, particularly for those who spend significant time sitting, such as office workers and healthcare professionals. Students appreciate the clear explanations and the bite-sized daily video format, which makes it easy to integrate into a busy schedule. Many report increased awareness of their posture and even a reduction in pain. While the course is widely praised for providing a solid foundation, some reviewers note it may be relatively basic for individuals with prior knowledge in the field.

Offers a strong fundamental understanding of posture and ergonomics.

"Provides an excellent foundation for understanding why we have pain and how to address it."

"It's a great starting point for anyone new to ergonomics or struggling with sitting posture."

"I feel like I now have a solid understanding of the core principles."

"If you're a beginner, this course is perfect for getting the basics right."

Highly relevant for office work and driving.

"The tips for adjusting office chairs and desks were directly applicable to my job."

"Learning how to adjust my car seat has made commutes much more comfortable."

"Relevant for anyone sitting for extended periods."

"I found the specific sections on workstation setup incredibly useful."

Course structure is easy to follow and fit into a busy day.

"The short daily videos make it very manageable and not overwhelming."

"I liked that I could just dedicate a few minutes each day to the material."

"The 27-day structure helped build consistent habits."

"Perfect for fitting learning into a busy work schedule."

Explanations are clear and easy to understand.

"Olivier explains everything very clearly, making complex ideas simple."

"The instructions for exercises and workstation adjustments are very straightforward."

"I appreciated the step-by-step guidance on setting up my desk correctly."

"This course cuts through jargon and gives you exactly what you need to know."

Provides highly practical and effective tips and exercises.

"The information is practical and easy to apply to my daily work."

"I found the exercises very effective in relieving tension and improving awareness."

"This course gave me actionable steps I could use immediately at my desk."

"What I learned here has genuinely helped reduce my discomfort while sitting for long periods."

Some reviewers with prior knowledge found it basic.

"While good for beginners, some of the content was already familiar to me."

"If you have studied ergonomics before, this might feel like a review of the basics."

"It's foundational, which is great, but perhaps not deep enough for advanced needs."

"I was hoping for slightly more in-depth information on specific conditions."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in The Posture Academy - Ergonomics in Office & Healthcare (1) with these activities:

Review Basic Anatomy

Show steps

Reviewing basic anatomy will help you better understand the musculoskeletal disorders discussed in the course and how posture affects them.

Browse courses on Musculoskeletal Anatomy

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Review diagrams of the spine, neck, and shoulder muscles.
Read about common musculoskeletal conditions.

Review 'Clinical Anatomy of the Musculoskeletal System' by Klaus-Dieter Schünke

Show steps

Referencing a detailed anatomy book will enhance your understanding of the musculoskeletal system and how posture affects it.

View Melania on Amazon

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Obtain a copy of 'Clinical Anatomy of the Musculoskeletal System'.
Refer to relevant sections when learning about specific muscles or joints.
Use the anatomical illustrations to visualize the structures involved.

Read 'The Posture Manual' by Olivier Girard

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Reading the instructor's book will provide a more in-depth understanding of the course material and the principles of good posture.

View THE POSTURE MANUAL on Amazon

Show steps

Obtain a copy of 'The Posture Manual'.
Read the chapters relevant to sitting posture and ergonomics.
Take notes on key concepts and techniques.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Ergonomic Assessment of Your Workspace

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Conducting a personal ergonomic assessment will allow you to apply the course principles to your own environment and identify areas for improvement.

Show steps

Use the course guidelines to assess your workstation.
Identify ergonomic risks and areas for improvement.
Implement changes to optimize your posture and workstation setup.
Document your findings and the changes you made.

Daily Upper Body Reset Exercises

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Practicing the upper body reset exercises daily will reinforce the techniques learned in the course and help maintain good posture.

Show steps

Set a daily reminder to perform the upper body reset.
Follow the steps outlined in the course video.
Focus on proper form and breathing.

Create a Posture Improvement Guide

Show steps

Creating a guide will help solidify your understanding of the course material and allow you to share your knowledge with others.

Show steps

Summarize the key principles of good posture from the course.
Include practical tips and exercises for improving posture.
Design the guide with clear visuals and instructions.
Share the guide with colleagues or friends.

Design an Ergonomic Workstation Checklist

Show steps

Creating a checklist will help you internalize the key elements of an ergonomic workstation and provide a tool for future assessments.

Show steps

List the essential components of an ergonomic workstation.
Develop clear and concise criteria for each component.
Organize the checklist for easy use.
Test the checklist on different workstations.

Career center

Learners who complete The Posture Academy - Ergonomics in Office & Healthcare (1) will develop knowledge and skills that may be useful to these careers:

Ergonomist

An Ergonomist focuses on designing and arranging workplaces, products, and systems so that they fit the people who use them. This course helps to build a foundation for understanding the principles of proper ergonomics, particularly in office and healthcare settings. By mastering the concepts taught in this course, you can learn to identify and mitigate musculoskeletal hazards, which are essential skills for an Ergonomist. The course's focus on sitting posture, workstation adjustment, and exercises directly translates to the core responsibilities of this role. The understanding of cumulative disorders, healthy versus unhealthy posture, and practical techniques for postural correction covered in this course may improve your ability to create safer and more efficient environments as an Ergonomist.

See salaries and explore the career path for Ergonomist

Occupational Therapist

Occupational Therapists help people participate in the activities they want and need to do through the therapeutic use of daily activities. This course may improve your knowledge of ergonomics and posture, which directly impacts a person's ability to perform daily tasks comfortably and safely. The course addresses musculoskeletal disorders, posture rules, and workstation optimization, all of which are crucial considerations in occupational therapy. Moreover, the exercises taught in this course can be incorporated into treatment plans to help clients improve their posture and reduce pain. The specific focus on healthcare environments also ensures that you are well-versed in the ergonomic challenges specific to this setting, setting you apart as an Occupational Therapist.

See salaries and explore the career path for Occupational Therapist

Physical Therapist

A Physical Therapist helps patients recover from injuries and illnesses. The content in this course helps promote understanding of the relationship between posture, ergonomics, and musculoskeletal health. The course's emphasis on identifying and addressing musculoskeletal disorders, coupled with practical exercises to improve posture, would be useful for developing effective rehabilitation plans. Knowledge of workstation ergonomics and car seat adjustments can helps you advise patients on how to optimize their environments for better physical well-being. Learning about specific stretches and exercises for the neck, chest, and back, as taught in this course, can be easily integrated into physical therapy interventions, making you a more versatile and effective Physical Therapist.

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Wellness Consultant

Wellness Consultants advise individuals and organizations on strategies to improve health and well-being. This course helps provide you with practical knowledge and tools to address a critical aspect of wellness: posture and ergonomics. The course covers the causes of musculoskeletal disorders, posture improvement techniques, and workstation optimization, which you can then use to educate and empower clients. The 4-step occupational health action plan taught in this course can be adapted to create customized wellness programs for individuals or organizations. The course's emphasis on simple, effective exercises would be especially valuable, making it easier for clients to incorporate positive changes into their daily routines, leading to success as a Wellness Consultant.

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Safety Officer

Safety Officers are responsible for ensuring a safe and healthy work environment, and this course may help to build a foundation for addressing ergonomic risks. The course teaches the recognition and mitigation of musculoskeletal hazards, which are common workplace safety concerns. Understanding the principles of good posture, workstation ergonomics, and the importance of regular breaks, you are well-equipped to conduct workplace assessments and recommend improvements. The 4-step occupational health action plan covered can be directly applied to develop safety protocols and training programs. With the knowledge gained, you can contribute to reducing the incidence of work-related injuries, making you a more effective Safety Officer.

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Healthcare Administrator

Healthcare Administrators manage and coordinate healthcare services. While this role is broad, this course helps give insights into the importance of ergonomics within a healthcare setting. The course discusses understanding musculoskeletal hazards, recognizing ergonomic chairs, and implementing occupational health action plans. Since this course is offered in collaboration with Intermountain Health, you will have a direct and relevant point of reference. A Healthcare Administrator with knowledge of the specific musculoskeletal issues that healthcare providers and staff face would be better positioned to improve employee well-being and productivity.

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Human Resources Manager

Human Resources Managers oversee employee relations and ensure a healthy work environment, and this course may provide valuable insights into employee well-being. The course covers the causes of musculoskeletal disorders and practical solutions for improving posture and ergonomics. You can use this knowledge to advocate for ergonomic assessments and workstation adjustments for employees. The 4-step occupational health action plan taught in this course can be adapted to create workplace wellness programs. By understanding the principles of proper posture and ergonomics, you can contribute to a healthier and more productive workforce as a Human Resources Manager.

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Rehabilitation Counselor

Rehabilitation Counselors help individuals with disabilities achieve their personal and professional goals. This course may help to build a foundation for understanding the physical challenges faced by individuals with musculoskeletal issues. The course focuses on improving posture and ergonomics, which are essential for maximizing comfort and function. The exercises and techniques taught in this course can be incorporated into rehabilitation plans to help clients manage pain and improve their overall quality of life. By mastering the principles of ergonomics and posture, you can provide more comprehensive support to clients as a Rehabilitation Counselor.

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Corporate Trainer

Corporate Trainers design and deliver training programs for employees, and this course may offer valuable content for wellness initiatives. The course provides practical knowledge and skills related to posture and ergonomics, which can be incorporated into training sessions. Understanding the causes of musculoskeletal disorders and implementing strategies for improving posture and workstation ergonomics can benefit employees. The exercises and techniques taught in this course are simple and straightforward, making them easy to integrate into training programs. By delivering engaging and informative training, you can promote a healthier and more productive work environment as a Corporate Trainer.

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Technical Writer

Technical Writers create user manuals, how-to guides, and other documentation. This course may enhance your understanding of ergonomics and posture, enabling you to write more effectively about these topics. The course covers the principles of proper ergonomics, workstation adjustment, and exercises for improving posture, which are essential for creating clear and informative documentation. You can use this knowledge to develop user-friendly guides and manuals that promote healthy work habits. With the course's focus on practical application, you can translate complex concepts into accessible language, leading to success as a Technical Writer.

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Lecturer

Lecturers instruct students at universities or colleges. This course may improve your ability to deliver informed instruction on topics related to health and wellness. The course covers posture, ergonomics, and musculoskeletal health, providing a solid foundation for teaching. By mastering the principles of proper posture, workstation ergonomics, and simple exercises, you can offer practical advice to students. The content in this course, including exercises and techniques to improve posture, can be directly integrated into lectures, making you a more effective Lecturer.

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Research Assistant

Research Assistants support research projects in various fields, including health and ergonomics. This course may provide you with a foundational knowledge of posture and ergonomics, which is essential for conducting research in this area. The course covers musculoskeletal disorders, posture rules, and workstation optimization, which are important considerations in ergonomics research. By mastering the principles of proper posture and ergonomics, you can contribute to research projects focused on improving workplace health and safety as a Research Assistant.

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Journalist

Journalists investigate and report on various topics, including health and wellness. This course may broaden your understanding of ergonomics and posture, enabling you to write more effectively about these issues. The course covers the causes of musculoskeletal disorders, and practical solutions for improving posture and ergonomics. You can use this knowledge to create informative and engaging articles that raise awareness about the importance of healthy work habits. By mastering the principles of proper posture and ergonomics, you can contribute to public understanding of health and wellness as a Journalist.

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Policy Analyst

Policy Analysts research and develop policies on a variety of issues, including health and safety. This course may enhance your understanding of ergonomics and posture, enabling you to develop more effective policies related to workplace health. The course covers the causes of musculoskeletal disorders, and strategies for improving posture and ergonomics, which are relevant to policy development related to occupational health. You can use this knowledge to advocate for policies that promote healthier work environments as a Policy Analyst.

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Health Educator

Health Educators promote wellness by developing and implementing health programs. This course may be helpful in promoting an understanding of the link between posture, ergonomics, and general well-being. The course teaches you to recognize and manage musculoskeletal hazards, a common workplace problem. You can use this to organize health campaigns and provide helpful advice to people. The course also gives a 4-step occupational health action plan that you can modify for setting up wellness initiatives, which makes you a more efficient Health Educator.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in The Posture Academy - Ergonomics in Office & Healthcare (1).

The Posture Manual

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This book, written by the course instructor, provides a comprehensive guide to posture and ergonomics. It delves deeper into the principles and techniques covered in the course. It serves as an excellent reference for understanding the '3 Rules of Posture' and applying them in various settings. is highly relevant and provides additional depth to the course material.

The Posture Academy - Ergonomics in Office & Healthcare (1)

What's inside

Learning objectives

Syllabus

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Reviews summary

Practical daily ergonomics and posture

Activities

Career center

Reading list

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