| How to Prevent Neck Pain Posted: 08 Dec 2016 04:00 PM PST With a few simple steps, you can work to prevent neck pain. From stretching to making a few changes with posture, incorporating some of these habits in your life may help you see a difference. As always, don't forget to talk to your doctor about the pain and before starting any new stretching regimen. EditPaying Attention to Your Posture - Practice good posture. It doesn't matter whether you're in a chair or standing up, you should still have good posture. Your ears should be directly over your shoulders. In addition, your hips should be in direct alignment with your shoulders, meaning you need to stand up straighter if they're not. Adjusting your posture can help reduce neck pain over time.[1]
- Also, make sure you draw your arms in close to your body when you're sitting at the computer or a table.
- It also helps to move your limbs so they are parallel to the floor when you're sitting. That is, your arms and wrists, as well as your thighs, should be parallel to the floor, not angled up or down.[2]
- Adjust your chair. To improve your sitting posture, you can adjust your chair and the way you sit. Adjusting your sitting posture can help reduce the likelihood of developing neck pain.[3]
- For instance, make sure your chair is at the right height. As noted, your thighs should be parallel to the floor. You may need to move your office chair up or down to be in the right position.
- In addition, you should have a couple of inches of space between the back of the knees and your chair. If you don't have that, adjust the back of the chair if possible or even add a pillow to shift yourself forward.
- Move the arms to support your arms. Your arms should rest comfortably on the arms of the chair. You should not be bending over or feel like your arms are hanging down, or you may tense up your shoulders as a result and end up with neck pain.
- Try to pick a chair with a bit of back support. It should be slightly curved but not overly curved. Check to make sure it's comfortable.
- Relax your shoulders. Whether you're on the computer or just reading or watching a movie, tensing up your shoulders can cause neck pain. When you feel yourself tensing, consciously relax your shoulders.[4]
- Don't use your neck as a crutch. That is, don't do things like hold the phone in the crook of your shoulder. Also, don't try to hold things under your chin. These movements can put strain on your neck.[5]
- In addition, putting strain on your shoulders can also cause you neck pain. For instance, carrying a very heavy bag slung over your shoulder can cause neck pain.
- Adjust your computer. It can be easy to strain your neck while on your computer. However, it's also easy to make adjustments and improve your posture. No matter what kind of computer you're using, it should be at a good viewing angle. In other words, you should adjust it so you don't need to bend your neck out of alignment to see the screen. The screen should be at eye level without you having to bend your neck up or down.[6]
- One way to raise your computer monitor is to put large books underneath it. You can also by small shelves for your desk to raise the height.
- When sitting on the couch, consider using a pillow or lap desk to raise your laptop up.
- Raise your book up. Just like when you're using a computer, you need to raise any reading material up when you're reading it. It should be at eye level. You don't want to bend your neck down to read it, as that can cause strain over time.[7]
- Improve "text neck." Like most people, you're probably attached to your smartphone most of the time. One problem that can come with this habit is neck pain, as you are hunched over looking at your phone. You can take a few steps to remedy the problem, though.[8]
- Like your books and computers, make sure to hold it at a good viewing angle. It should be at eye level. You can even download an app to make sure you get it at the right angle. One to try is the Text Neck Indicator.
- It can help to use a docking station to hold the phone at the right viewing angle.
- Take breaks every 20 minutes to give yourself a chance to stretch.
- Protect your neck when you sleep. Your sleeping posture can affect your neck just as much as your daytime posture. Therefore, you need to make sure you're sleeping in the best position to relieve your neck pain.[9]
- Start by picking a good pillow. You want one that molds to the shape of your neck and head and that it doesn't push your head up too much, pushing your neck out of alignment. Memory foam pillows work well for this purpose. Feather pillows are also a good option, but if you get one, remember to replace it once a year.
- When on your side, you should use a pillow that pushes your neck higher than your head to keep your neck in alignment. However, make sure it's not too high, as that can push your spine out of alignment, too. A pillow that is too stiff can cause issues, too.
- Skip sleeping on your stomach, as it's hard on your back and neck. It's better to sleep on your side or back if possible.
- Try to get enough sleep. Most adults require about seven to eight hours of sleep. Not getting enough sleep can lead to more back and neck problems.
EditUsing Neck Exercises - Try a neck turn. You can use this exercise anywhere to stretch out your neck, whether your standing or sitting. Simply turn your head to the left side, until your chin is over or nearly over your left shoulder. Hold it for about 20 seconds, then move to the right side and hold it for the same amount of time.[10]
- Do about four sets of this exercise.
- To stretch your neck deeper, you can use your hand to gently push your head over.
- Do head tilts. You can also do head tilts standing or sitting. Simply bend your head to the right towards your shoulder. Hold it for 20 seconds, then bend it towards the left shoulder and hold. Do about four sets of this exercise.[11]
- Use shoulder circles. Stand up for this exercise. Roll your shoulders back and then up and over in a forward circle. Keep rolling them forward for about 30 seconds. Move in circles the other direction, too.[12]
- Roll your neck. Start by sitting with your spine tall and straight. Begin by rolling your neck to your right. Roll it back towards the middle then over to the left. Finally, roll it back until you're looking at the ceiling.[13]
- Make sure not to jerk with this exercise. Instead, do it in one fluid motion.
- Do it three times on each side.
- Consider neck lifts. For this exercise, you need to be laying down flat on your back. With your shoulders flat on the floor, lift up your head. Lower it back down to the floor. Repeat three to four times, then do the same on each side, lifting your head up to the side.[14]
EditPracticing Healthy Habits - Stop smoking. You, of course, know that smoking is detrimental to your health, from causing lung cancer to heart disease. You may not know that smoking can also lead to neck pain. If you have chronic neck pain, consider putting the cigarettes down.[15]
- One way to help yourself quit is to tell your friends and family that you want to quit. They can help stop you when you start to light up without thinking. Telling them can also help them be more understanding with you while you're trying to quit.
- Try a medication. Nicotine patches or gum help many people to quit smoking.[16]
- Use dedicated reading glasses. Bifocals and trifocals can be very convenient. However, they can also put strain on your neck if you're leaning your head back to use them. A better option is switching to reading glasses when you need them so that you have your full range of vision.[17]
- In addition, make sure to visit your eye doctor at least once a year to check up on your prescription. Otherwise, you may find yourself leaning over to read because your prescription is not current.[18]
- Be sure to take breaks. If you are constantly holding your neck in a certain position, it can be strain on your neck. Therefore, it's important to take breaks to move around and stretch your neck, shoulders, and back. Try to take a break at least once an hour.[19]
EditRelated wikiHows EditSources and Citations
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| How to Make a 3D Paper Snowflake Posted: 08 Dec 2016 08:00 AM PST Three dimensional paper snowflakes look beautiful hanging in a window or on a wall. Fun for kids or adults, they are easy to make. Some like them for Christmas, but you may like them any time! - Gather materials. You'll need six (or eight for a fuller snowflake) pieces of paper (white copy paper will do, although you can use more elaborate types like construction or origami paper), scissors, clear tape and a stapler.
- Fold each of the six pieces of paper in half diagonally, and then in half again diagonally. If the paper you are using does not make a perfect triangle, cut off the rectangular edge that sticks out and make it align perfectly. You should end up with a square folded into a triangle. Fold the triangle in half, noting where the folded "bottom" of the triangle is. If you have to cut off the bottom end of the paper, keep it and put it aside.
- Cut three slits in the triangle. Position the scissors along the bottom fold, and parallel to one of the edges going up to the top (your cuts should be somewhat diagonal). Cut almost all the way up to the double folded crease, but not quite. Keep about the same distance between each cut. (This might not be suitable for thicker paper, since the number of layers makes it difficult to cut through.) When you unfold the triangle into a larger triangle, it should look like the photo above.
- Unfold the triangle again. Turn it so that one of the points of the square faces you. It should look like the picture.
- Keeping your paper diamond side-up, roll the first two innermost paper lines together to form a tube. Tape these two pieces together. You should see triangle shapes on each side of the roll.
- Turn the diamond over to the other side. Take the next two paper lines and pull them together on the opposite side of the tube and tape together as before. This will be a more rounded shape and wider than the first tube.
- Keep turning the paper and joining the paper lines together on opposite side in the same fashion until all paper lines have been joined.
- Repeat Steps 2 - 7 with the remaining 5 pieces of paper.
- Join 3 of the completed rolled pieces together at one end and staple together using the other hand. Do the other 3 pieces the same way. Now you will have 2 pieces consisting of 3 strands or "arms" each. (For smaller snowflakes, it may be easier to use double-sided tape or white glue in place of staples.)
- Staple the two new pieces together in the middle.
- Staple where each of the six arms meet. This ensures that the snowflake shape is pulled into place. See picture at top for the finished snowflake.
- Hang them up, use them to make a center piece or use them to decorate in your own way as long as they can be admired.
- It's best to use 6 pieces of paper instead of more. Seven can make it look a bit too packed and it's harder to see the shape of the flake.
- Work slow and steady. Rushing is likely to lead to a ruined snowflake, or your hands being cut up by scissors.
- See "Sources and Citations" below for 2-dimensional snowflake patterns suitable for younger kids (and the impatient).
- If you want a "perfect" snowflake, make sure the lines you cut are identical for each square.
- Make sure these pieces of paper are evenly cut or it will not look very good when finished.
- You can vary the paper color if you want to match a Christmas color theme - red or green for instance. Those left over bits of holiday wrapping paper also work very well - just keep in mind that one side of the paper will be plain white while the other side will be colorful. You can also use tinfoil or glitter paper.
- Adding a 7th side to the snowflake will give it a fuller and completed look.
- You can also place these snowflakes on lollipop sticks to make a pinwheel.
- If you want a more appealing look use glue dots, or glue sticks. Find these at arts/ crafts stores.
- If you want larger snowflakes, use larger paper. You will probably need to cut more lines though; work it out from how large your piece of paper is. Don't try enlarging your snowflakes until you are comfortable with the method of making them with the suggested paper size first.
- For those who are making a smaller snowflake, it's easier to use a toothpick.
- Mini staplers are great for these type of snowflakes.
- If you want to "jazz up" your snowflakes, put liquid glitter on the snowflake along various parts of the paper lines. Just remember though, that these do not store very well (easily crushed) and you might be throwing them out.
- Don't use any kind of hot glue if you are making this; it may burn or rip the paper.
- Be careful using scissors. You might cut yourself or even your finger off.
EditThings You'll Need - Six pieces of paper, any kind should do. The size of your paper square can vary from 4" to 10" (10cm - 25cm). The paper should be of a good strength to hold up the snowflake structure.
- Scissors
- Tape (Or Glue)
- Stapler (a mini stapler is great for smaller snowflakes).
EditRelated wikiHows |
| How to Reduce Inventory Shrinkage Posted: 08 Dec 2016 12:00 AM PST Inventory shrinkage simply refers to a loss of inventory. Shrinkage typically occurs due to theft, damage/spoilage, or errors by administration. Though inventory shrinkage can be a big problem for businesses which carry goods, the issue can be greatly reduced by putting in place proper monitors and controls.[1] EditPreventing Employee Theft - Educate and train employees properly. Run training and loss-prevention programs which clearly discuss the implications of theft with employees, such as limited pay increases, fewer opportunities for promotion, and layoffs due to the company's financial instability.[2]
- Loss-prevention programs show employees that you are paying attention to theft and that the company takes the issue seriously.[3]
- In addition, these programs can help employees learn how to spot theft, whether among other employees or customers.
- Secure your storeroom. The easiest way to reduce the risk of employee theft is to restrict access to your inventory. Only those employees directly involved with handling inventory should have access to inventory areas. If you have some goods that are particularly valuable, consider further restricting access to the areas where these are kept.[4]
- Tighten your receiving practices. The receiving area of a warehouse is where a large amount of inventory theft takes place. Employees might mark shipments as short or spoiled when they are not and claim the good for themselves. You can prevent this by requiring an inspection of spoiled or damaged goods before they are thrown out. You should also have an employee that works outside of receiving perform these inspections, along with a recount of the items received.[5]
- Install surveillance cameras. Installing visible security cameras throughout the store and workroom is a proven deterrent to crime.[6] Let your employees know in a subtle manner that the security cameras are working and checked often. In addition, review the security cameras each night to monitor odd behavior associated with theft or shoplifting. Cameras should be reviewed at least weekly, even if there are no indications of shrinkage.
- For instance, while training employees, you can clearly show them where all cameras are located, show them the live recordings, and emphasize that the tapes are checked daily.
- You can also post signs in the store and workroom warning against theft and the penalties associated with it.
- Monitor valuables closely. Reduce the urge to steal by storing higher value items (whether goods or currency) in locations that require higher levels of authorization or access.
- For example, store high priced items under lock and key and only provide keys to trusted managers or supervisors.[7]
- Separate duties among more than one employee. Don't allow the same person to handle inventory management, processing of receipts, and recording of receipts. Having one person in charge of inventory and income makes it easier for theft to go unnoticed. Instead, spread the duties among multiple people to have a "checks and balances" system that will deter theft.[8]
- Utilize an efficient point-of-sale (POS) system. Require each employee to sign into the POS terminal with a unique password and username and review daily transactions through the POS terminal for suspicious behavior. Study your daily profit margins report to locate questionable losses. If there are substantial losses in one department regularly, you might need to investigate that department for employee theft.[9]
- Examples of suspicious behavior include unnecessary and excessive access to the cash drawer, recorded refunds in small amounts, and product returns not matching the product.
- Look for fake sales which is where an employee enters in a discount in order to pocket the money paid by the customer at full-price. Set thresholds for discounts so that transactions will not go through if the discount appears to be too drastic.[10]
- Limit what each employee is able to do when signed in to the terminal. For example, you might require employees to call a manager to perform voids or product returns.
- The failure to match posted prices with cashier prices can result in civil penalties and class action law suits.
EditDecreasing Customer Theft - Locate cashiers to prevent shoplifting. Place cash registers near the entrance/exit to the store. Instruct your cashiers to welcome customers as they come through the doors. Keep sight lines open from the cashier to the rest of the store. Locate your most valuable items close to the cashier and have them monitor this area. Shoplifters are less likely to go through with the theft if they are being watched closely.[11]
- Use security cameras and mirrors. A shopper is less likely to shoplift if they know they are being actively monitored. Install highly visible cameras, mirrors, and warning signs to let shoppers know that the store takes theft seriously, and will enforce penalties against all violators.[12]
- Place mirrors in corners or obscure areas that are more likely to be a hiding spot for theft.
- Raise employee awareness and visibility. Employees should not only be trained to recognize petty theft, but they should also be prepared to put their skills into practice daily. At the Loss Prevention Research Council Annual Session, professional shoplifters noted that employee visibility was the #1 deterrent to theft.[13] Ensure that employees remain aware by walking the floor, assisting customers, monitoring the dressing room, etc.
- Employees should be looking for shoppers who: avoid eye contact, appear nervous, seem to wander aimlessly, leave and return to the store repeatedly, constantly eye other customers or employees, and linger in obscure areas.[14]
- Make sure employees remain vocal by greeting all customers, and asking lingering customers if they require assistance.
- Set up a policy that forbids physical contact or restraint of shoplifters, due to possible lawsuits and complaints. Make sure your employees know that it is also illegal to profile customers based upon race, gender, ethnicity, age, or disability.
- Implement store policies that will cut down on theft. There are certain policies that will make shoplifting difficult for thieves. Implement policies regarding bringing in shopping bags, and implement dressing room policies if you have a retail store that sells clothing or shoes.[15]
- Implement a policy regarding shopping bags brought in by customers. For instance, have them leave bags at the checkout counter, and give them a number that allows them to retrieve their items upon leaving.
- Keep dressing room doors locked and have a dressing room attendant that monitors the number of garments taken into the fitting room by each shopper.
- Exits for emergencies should be alarmed or locked, but remain in compliance with fire code.
- Ensure employees are aware of scams. Make sure that employees are up to date on on store policies regarding discounts, returns, and coupons. Cashiers should be familiar with item prices in order to be aware of price tag switching, current coupon scams, and bad promotion codes. Bad coupons and codes can affect the profit margin of stores because if the coupon or code is considered invalid by the manufacturer, the store may not be reimbursed.[16]
- Employees should be aware of a large quantity of coupons being redeemed, or a larger than average redemption value.
- Avoid scams on returned goods by always requiring an original receipt. If customers don't have a receipt, you can implement a 20% restocking fee to deter would be scammers.[17]
- Keep your store clean and well-organized. When your store is kept neat, it is much easier to notice if something is out of place or missing. Keep all merchandise "faced," which means pulling all products to the edge of the shelf to form a solid wall of merchandise.[18]
EditAvoiding Administrative Errors - Be aware of the most common types of administrative errors. Typical administrative errors that lead to inventory shrinkage include Universal Product Code (UPC) ticketing errors, point of sale (POS) ringing errors, return processing errors, and inadequately trained staff. By being aware of these common errors, you can be more mindful of avoiding them in the future.
- Avoid UPC errors by ensuring that items have the correct barcode, and that items are being scanned and logged appropriately. Creating clear labels for items, bins, and shelves will create an organized system that will cut down on human scanning errors.[19]
- Conduct audits consistently. The goal in auditing is to know where every piece of inventory is located. The most efficient method to audit inventory is to conduct cycle counting, where you count a small amount of inventory each day until you've cycled through the entire lot.[20]
- You should conduct at least two complete audits, per location, per year.
- Another method for tracking inventory is through barcode scanners or mobile devices which track inventory from the dock to the register, but thieves can find a way around this.
- An additional method is to count each piece of inventory by hand.
- For more on keeping inventory, see how to keep inventory.
- Automate your inventory through a software solution. By using software to track inventory, you are able to standardize the system, and able to more accurately track information. Not only does it help prevent fraudulent activity, but it also makes inventory adjustments easier since it is done outside of the accounting system.[21]
- For instance, a system like in Flow Inventory is able to provide an overview of the entire inventory process, and allows you to create an audit trail of all transactions (even down to separate user accounts).
- Pay attention to spoiled or broken items. Try to limit the amount of inventory that goes to waste by ordering the proper number of items during purchasing, and ensuring careful handling of items in the store's stock room. Occasionally, you will receive spoiled or broken items from the warehouse. Be sure to validate shipments and to carefully inspect items that are said to be damaged or spoiled to avoid scams.[22]
- Allow your employees to witness you reviewing daily transactions. If employees see a manager or owner taking the time to keep careful track of sales, potential thieves might be dissuaded.
- "Spot" audits are also helpful in catching employees or customers who are guilty of theft off guard.
- Never accuse a customer of shoplifting if they are suspected of theft. Ask them if they need any assistance, ask them if they are ready to checkout, or call security.
- Ensure every employees knows the company procedures for dealing with suspected thieves.
EditRelated wikiHows EditSources and Citations
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