It is an assessment of your desk-based working environment to ensure that the workstation is fitted to you correctly.
A correctly fitted workstation will maximise work efficiency and minimise the risk of injury or pain from prolonged working in the same posture.
The Corefulness® Work programme is for any individual who is sitting or standing at a desk-based working environment for longer than one hour, regularly throughout the week. They are classified as “Display Screen Equipment Users”.
Yes. If a company employs more than five employees then they have a legal obligation to provide an ergonomic workstation assessment, under the Health and Safety Executive (HSE) Display Screen Equipment (DSE) regulations 1992 (amended 2002).
Ideally, an assessment should be carried out once a year. If there is a change in an individual’s capability; there is a change in an individual’s workstation or if an individual becomes pregnant, then the ergonomic assessment should be carried out sooner.
The programme is divided into three modules.:
- Active Module: The Corefulness® Work Active Module is a video-based programme which teaches you about correct posture and anatomy; how to set up your workstation correctly; software settings to minimise repetitive strain injuries (RSI); how to plan your work activities and your entitlements as a desk-based workstation user.
- Ergonomic Assessment: The Corefulness® Assessment guides you through the workstation setup; highlights areas of your workstation that require focus as well as particular equipment required to ensure your workstation meets specific requirements.
- Evolve Module: The Corefulness® Work Evolve Module gives you access to short exercise programmes to stretch and mobilise the body during movement breaks in your day.
- Active Module: The Active Module , consists of nine short videos lasting approximately 20 minutes.
- Ergonomic Assessment: Assuming the workstation is compliant, the ergonomic assessment takes approximately 15 minutes to complete.
- Evolve Module: Assuming each of the four exercise programmes are watched as a whole, the videos last approximately 28 minutes. The exercise programmes are: (1) Pause and Refresh (2) Stretches (3) Dynamic (4) Stair based.
Whilst the videos can be watched as a whole, consider following one or two exercise programmes throughout the day to increase the heart rate and alleviate tightness in the back and neck.
Once you have registered, start by watching the Active Module videos (approx 20 minutes), which demonstrate how to set up and work effectively within the desk-based working environment. As the videos progress, consider pausing each recording and altering your workstation or alternatively you can wait to make alterations during the ergonomic assessment. Mark each video as complete once you have watched it.
Having watched and completed the videos, you will have access to the Ergonomic Assessment. Work through each question systematically and alter the workstation as you progress. If you require any equipment to make your workstation compliant then add items to your “Wish List”.
Use the Evolve Module to keep you stretched and moving during your day.
Look at the Quick Tips for ergonomics for advice on how to manage time and minimise stress on the body when working in the desk based environment.
Yes. The videos in the Active Module form part of the Health and Safety Executive (HSE), Display Screen Assessment (DSE) Regulations 1992 (amended 2002) that an employer provides their employees as part of their legal requirement.
Consider allocating time during your working day to sit and watch the videos (approx 20 minutes).
The Corefulness® Work module costs £19.99 to an individual user. Those purchasing a multiple licence will be offered a discount at checkout depending on the number of users. Click here to sign up.
As an employer: Please add the number of licences that you require on the Corefulness® Work Module page and check out. You will be able to add a group name on checkout and your group dashboard will be created. You can then log into the site and go to your profile to manage your user group. From the user group you can invite, re-invite, delete and manage your users. There is an import facility for larger lists from this dashboard. Once your users have started their programme and assessment you will be able to see their certificates and product wishlists.
As an employee: As an employee, once your company has registered you will receive an email from your group leader prompting you to login and access the Work module.
As an individual: Please go to the Corefulness® Work Module page and check out as an individual. You can then log into the site and go to your profile to manage your programme and assessment.
Once you have access to your group dashboard, you will be able to add or import your employee emails and send a request for them to join the programme.
The Ergonomic Assessment results can be found on the profile page, located at the top of the website. Select the Corefulness® Work section. Press the ‘expand’ button to view your Ergonomic Assessment results, view your Certificate and Wish List. Tick on the icons or links to open each page.
For maximum benefit, the Corefulness® in Schools programme should be adopted by school and practiced by the children everyday.
The exercise programme starts in Reception and continues to Key Stage 5, ensuring children build on core stability, strength and flexibility as they develop and their needs grow.
Corefulness® in schools during the early years, focuses on vital movement patterns and exercises that can be integrated into both the classroom and P.E lessons.
Corefulness® in schools at Key Stage 2 focuses on the development of awareness and the strengthening of the four key core muscles within the body, along with important stretching and balance work. Correct postural development and strengthening is vital as a child grows to support the body. In this Key Stage, the programme provides formal teaching of the correct running technique to ensure alignment and stability during an activity used on a daily basis. The classroom programmes stimulate the body and mind which aids concentration during lessons.
During Key Stage 3 many children experience their largest growth spurt. Corefulness® in schools will support children and provide them with the tools to maintain flexibility and boost stability in the classroom as well as minimise the potential of adolescent musculoskeletal problems due to lack of correct warm up and weakness on the games field. Children will learn how to progress their running technique as a life-long skill.
Corefulness® for Key Stage 4 recognises that children will be encouraged to develop independent learning skills as they prepare for GCSEs. Corefulness® can not only be used in the classroom setting and during formal P.E lessons but also as a resource for students as they work independently. Children will be able to access ergonomic advice which can be applied in their different working environments, as well as gain advice regarding independent physical training with age appropriate video-based exercise regimes.
As young adults, Key Stage 5 Corefulness® recognises the need to develop skills for life. At this Stage, the programme provides access to resources regarding physical training, injury awareness and prevention, diet, health and posture. They can access video based exercise regimes with correct warm up and stretching for core control, running, weight training, body toning, circuit training etc.
Corefulness® in Schools will ensure school leavers are equipped with the resources to maximise their individual potential both physically and emotionally whilst being provided with the gift to develop a life-long love of exercise and well being.
Once an employee has watched all the videos in the Active Module and completed the Ergonomic Assessment, results detailing any aspects of the workstation that are non-compliant, will automatically be available to you on your profile page in the user group section.
You can access each users progress and results from the dashboard. There are links to certificates and product wishlists.
To ensure each workstation is compliant, all employees have the option to email a copy of their Amazon linked product “Wishlist” to you, their employer, who can purchase the products. They can either do this by emailing a copy of their certificate or they can go directly to their wishlist and “share” it via email with you, their employer.
Employees will need to repeat the Ergonomic Assessment once new equipment arrives to ensure they have a fully compliant workstation.
A certificate is generated to ensure compliance can be recorded easily. This can be kept in an employees HR file and highlights if any areas of the workstation are non-compliant. Employers can access results for all employees from their group dashboard, alternatively an employee can send their results on as illustrated in point 14 above.
Employers have a group dashboard that allows them to invite employees to join the program and take part. You can invite and re-invite staff once your group is set up. Additionally, you can remove staff that have left and update your staff list to keep it up to date.
The Ergonomic Assessment is designed to ensure your workstation is compliant. As you work through the Assessment, any recommended equipment will automatically be displayed. You have the option to add items to your “Wish List”. The wish list is connected directly to Amazon.co.uk, and can be shared directly with your employer.
Once you receive the equipment, please re-do the Ergonomic Assessment to ensure that the equipment is set up correctly and your workstation is fully compliant. You will be issued with a new certificate showing full compliance.
Each licence is valid for one year. Users can login to the programme as many times as required, providing they use the same email address. Any email updates can be managed from an individual profile for individual programme licences, or from an employers group dashboard.
You can access your wishlist of products from your profile page. Here you can manage your product preferences and either add items to your basket, or send a copy of your wishlist to your purchasing manager to request they purchase the items for you. You can access your shopping basket at any time from the top right hand corner of the site. Simply click on the shopping basket.
The daily exercises are in the Evolve Module. Under Corefulness® Programmes, please select Evolve Module. Choose between the following four daily exercise programmes:
- Pause and Refresh (5 minutes)
- Stretches (6 minutes)
- Dynamic (6 minutes)
- Stair based stretches (9 minutes)
Consider a short break every 40 minutes, and follow the desk-based exercises, found within the Evolve module. You do not need to follow the whole programme but you may choose just to complete a couple of the exercises at a time.
Consider following the dynamic exercises or stair-based exercise programme during a lunch break to keep your body moving and increase your cardiovascular activity.
Every 20 minutes for 20 seconds focus on an object at least 20 metres away.
The 20-20-20 rule encourages you to look away from your screen every 20 minutes for 20 seconds and focus on an object at least 20 metres away. This ensures the muscles holding the lens of your eye can relax and work at a different focal length.
It is too easy to focus on the screen for too long which can result in eyestrain and headaches. Regular short bursts of long-distance focus can help to minimise this eyestrain.
Consider setting an alarm on your computer as a 20:20:20 reminder.
Our bodies were designed to move. Sitting still for long periods of time causes strain and tightness within the body. Keeping the body moving will minimise injury that can occur from prolonged sustained postures.
Every 40 minutes consider standing up and sitting down five times; walking to get a glass of water or perform a couple of the daily exercises found in the Evolve Module.
The Foundation Programme: is a six week, video-based, core strengthening programme. It is available to all users. Please login and register for free. This is an excellent course providing a safe core strengthening programme for people of all ages and physical abilities.
The Running Programme: can be purchased for £9.99 and provides runners with useful information and exercise regimes to improve running technique in order to maximise efficiency and minimise injury.
The running programme is of benefit to keen sports mens and women interested in increasing endurance and maximising power in both team sports and individual events.
The Schools Programme: The Schools Programme provides children with video based classroom exercises and age specific sports warm up routines. Existing users have identified benefits to include increased concentration levels in the classroom and a greater awareness of muscle movement and strength on the sports children’s body shape and muscles mature.
If you are a parent or guardian or you are aware of schools that may be interested in this progressive course, please make an enquiry.