What is task lighting?

Business task lighting refers to a lighting system where each workspace or cubicle has its own lighting controls.  Task lighting is becoming more and more popular with cost-conscious businesses and those concerned with the environment and worker health as it pertains to eye strain, headaches and other maladies.

What are the different types of task lighting?

There are two primary types of task lighting: adjustable desk lighting and overhead lighting.  Adjustable desk task lighting refers to lamps and other adjustable devices that allow the worker to control his or her own lighting environment by moving the light source around on the workspace or simply adjusting the intensity of the light being delivered.  Overhead task lighting can only be controlled on an individual level and be adjusted to shine in different areas and at different strengths.

Saving money with task lighting

Task lighting can save your business a significant amount of money every year by allowing you to use only as much power as you need to light your office.  In other words, if you only have employees working in 65% of your office floor space, lighting the whole room is a huge waste.  With task lighting, only those cubes or desks that currently hold employees can be lit – hence the savings.  Also, when employees control their own lighting, they can turn the lamps off when they are not present.  This represents a great savings when compared to an overall lighting system that runs from morning until night without interruption.

Saving the environment with task lighting

Companies waste a tremendous amount of energy with standard lighting systems.  By limiting the amount of electricity used in the office, that business’ carbon footprint is greatly reduced, thus lessening the negative impact on the environment.

Reducing eye strain with task lighting

Perhaps the greatest advantage of task lighting is how it helps reduce eye strain.  With task lighting, the individual or the employer can control the amount of light emitted in each work station.  When an individual is able to customize their light source, they will be able to find the “sweet spot” that reduces eye strain and the fatigue that harsh over-lighting can cause.   In this regard, task lighting is an ergonomic choice because it improves the health and well-being of the worker.

Reducing glare with task lighting

Task lighting also helps reduce computer screen glare – another primary cause of headaches and eye strain.  If an employee has a desk lamp that can be adjusted for height, angle and other factors, the glare that causes these problems can be all but eliminated.

Task lighting for the office (and even for home use) is a tremendous advance in how we work and play.  The impact task lighting can have on the environment, electricity costs and even physical and emotional health make it the right choice for the 21st century and beyond.  Even if the upfront cost of task lighting is not a significant money-saver in and of itself, the long-term benefits more than compensate.

For those that spend much of their workday behind a desk or in front of a computer screen, Cumulative Trauma Disorder (CTD) can be a real medical risk. CTDs such as tendinitis and carpal tunnel syndrome occur in situations where an individual does the same repetitive work over time, causing strain on their wrists and hands.

The computer workspace is a perfect place for carpal tunnel syndrome to show up. Risks are high if you hold one main position throughout the day, such as hands typing on a keyboard or resting on a mouse. If the position you are using is not a neutral position and the hand is bent in some way, this can further aggravate the situation. Finally, putting pressure on nerves or tendons can lead to these CTDs, like when the wrist is resting at the keyboard.

Symptoms of carpal tunnel syndrome and tendinitis are similar, and usually result in pain in the hand, arm, and wrist. Sometimes numbness and tingling will accompany the pain, but in general a sufferer will feel discomfort in their hand or arm.

So what can you do? Instead of thinking about looking for a new career, there are some simple ways to help prevent CTDs or lessen their pain:

Maintain a healthy body and weight. Obesity can put additional strain on a body, especially in the arms, but a healthy individual will be more able to heal from minor stresses and injuries. Along with this is the need to keep your muscles strong and in working order. Muscles that are used for working out will be able to handle stress and strain. To keep fit, maintain a regular workout regime, or incorporate stretching into your daily schedule.

Keep your hands, arms, and wrists in a natural position. Instead of twisting the wrist, keep it straight, and support your arm on a hard surface. Look into ergonomic computer accessories that aid in proper positioning. Keyboards, mice, and desks have all been designed to maintain comfortable positioning. Changing positions and posture regularly will also help by spreading out which muscles are being used.

Tell your boss you need a break. By incorporating smaller, more frequent breaks into the workday, your muscles will have a chance to recuperate, and the stress on joints and tendons will be interrupted. Try 10 minute breaks every 75 minutes or so, and use that time to gently stretch the arm and wrist.

Even though they might be more of a problem in offices today, most CTDs are preventable or even curable if the right steps are taken to fix them. Be aware of pain or tingling in the arms or hands, especially if your job entails repetitive muscle movement. Be sure to seek the advice of your physician or a physical medicine specialist if you have concerns.

While advancements in ergonomic chairs have been a godsend for those individuals who suffer from chronic back pain, all the customizable features found on these chairs can be a bit overwhelming.

With that in mind, we offer the following information to help demystify the various features of these office chairs, and shed some light on what they can do for you.

Armrests – Proper armrest design walks a fine line. It must provide proper support for the arms during typing, but must also allow for some movement during long stretches of work so that there is no stiffness or cramping in the arms and shoulders. Because of how different arm lengths can be between individuals, ergonomic office chair makers have installed adjustable arm rests controls in most of their products. This will allow individuals to find that “sweet spot” between support and control.

Lumbar Support – The lumbar region refers to the area surrounding the abdomen in the torso. Because this area bears most of the brunt of movement and stress in the back, chairs that include adequate lumbar support are the ones that will increase comfort and enhance good health over the long haul.

Backrest Angle – By shifting the angle of the backrest as it pertains to the seat, the chair is moving pressure off of the lower back – the area at the greatest risk for workplace injury. Many backrest angle control features are handled automatically, with the springs in the rest doing most of the work. Some are controlled by a device located on the adjustable desk chair.

Backrest Height – Adjustable backrest height helps individuals insure that the right areas of the back and spine are being supported. This is an absolutely crucial feature of ergonomic chairs, since a backrest placed too high or too low on the back will do much more harm than good. The ideal spot is different for everyone, but should be placed near the bottom curve of the spine.

Chair Recline- It is important that the back rest of your office chair takes on most of your body weight. The ability to adjust the chair’s recline (or angle at which the chair can be tilted back) gives the individual a chance to find the optimal compensation for the weight placed on their lower back.

Seat Height – In order to achieve ergonomic correctness, it is important that one’s feet are firmly planted on the floor when working at the desk. In order to accommodate individuals of different heights, most ergonomic chairs feature an adjustable seat height control that can be moved a span of several inches.

Seat Depth – The depth of the chair seat, or the distance from the front to the back of the chair, plays an important role in how well the chair supports your back. By making this seat depth adjustable, the chair can be made more accessible to shorter (smaller seat area) or taller (larger, longer seat area) individuals.

Taken together, these advanced office chair functions represent the height of ergonomic technology. When buying a desk chair, look for one that offers support and customization capability – an unbeatable team in the fight against workplace back pain.

Ergonomic keyboards may get most of the attention from technology review sites and other media, but in recent years the computer mouse has also received a significant upgrade in terms of design and usability. The following are some of the most cutting edge mouse designs – each one created not only to look cool, but enhance workplace health as well.

Microsoft Arc Mouse

Fresh out of the lab, there’s the latest innovation from Microsoft, the Arc Mouse. Freakishly cool, this mouse sports an unprecedented design that can only be described as “scorpion-like.” It has a solid modern look and appealing burgundy color schema. In addition to being crafted for comfort, the biggest selling point of this mouse is that it can be folded up and stored almost anywhere. It’s like the mouse version of a George Jetson’s car! Expect the Microsoft Arc Mouse to be released sometime this Fall.

3M Ergonomic Mouse

This interesting looking device completely rethinks the way you use your mouse. Instead of traditional hand and wrist positioning, the 3M Mouse places your hand in a more ergonomically sound position. Although it takes some getting used to, research has proven that over time, the stress on the digits is greatly reduced and the chance of getting carpal tunnel syndrome or other repetitive stress disorders is diminished. This mouse reminds me of the old Atari gaming joysticks. I’m sure all the gamers will enjoy this cool mouse!

Logitech Trackman Wheel Optical

This space-age looking wonder combines the elements of a mouse and trackball into a single design. Like most of Logitech’s products, this mouse is shaped to help avoid strain on the hands and fingers. Plus, it’s got lots of goodies too, such as an extra mouse button which can be used to browse through a predetermined list of your favorite web sites. Prevent carpal tunnel syndrome and other repetitive strain injuries by using this ergonomically friendly mouse. Trackballs has been proven to relieve wrist and hand strain that leads to CPS.

Microsoft Natural Wireless Laser Mouse 6000

This big old ball of a mouse just feels great in your hand. Microsoft engineers have been refining the mouse for years, and have finally nailed that perfect combination of cool design and functionality. When you use the Laser Mouse 6000, your hand begins to feel more relaxed right from the start. In fact, going back to an older, more traditional mouse is almost impossible after using this beauty. In addition to be a dream to use, the 6000 also features pinpoint accuracy when it comes to pointing and clicking.

Logitech Cordless Optical Trackman

Another nifty design from the minds at Logitech, this compact mouse features everything that’s good about the Trackman Wheel Optical, but in a smaller package. Built to save space on the desktop, the Optical Trackman somehow manages to seamlessly integrate traditional mouse functions and a track ball into a sleek ergonomic package. Along with cool metallic color, this slick design will provide maximum comfort and prevent repetitive stress injuries.

Felt Mouse

Finally, for those who really take their ergonomics seriously, there’s the Felt Mouse. Just as the name suggests, this fully-functional mouse is made of wool felt (and some laminated bamboo thrown into the mix for good measure). If you’ve just got to have that office cubicle conversation starter, then the felt mouse might be for you. If not, may we recommend using it to get stubborn stains out of your countertop? I would be interested to see this mouse in action, because I have no clue how you would use it efficiently. The felt mouse is wireless and molds to your hand, but has no positive application towards preventing carpal tunnel syndrome. If you’re looking for strain relief, don’t choose this bad apple!

Evoluent Vertical Mouse

This innovative mouse is the only vertical mouse approved for staff use within UC Berkeley. The design looks a bit odd at first glance, but this mouse has proven itself by providing superb comfort, accessibility, and it works to prevent posture and wrist injuries. If you’re looking for something fresh and new the Evoluent Vertical Mouse is perfect for you!

Wow-Pen Joy Mouse

Most people remember the Wow-Pen Mouse, well here here is the new and improved Wow-Pen Joy Mouse. Just as the Evoluent Vertical Mouse above, this mouse is vertically based. It is equipped with 5-button functionality, ideal comfort, and promotes proper ergonomics. Watch out when you this “shark fin” mouse sliding across the desk, it may bite!

Mogo Media Mouse

This wireless multimedia mouse is very unique with its compact design which fits within any laptop PCMCIA slot. With this mouse you have the ability to toggle between multimedia and mouse modes. In multimedia mode you can use the mouse to control the volume, and switch songs tracks. You can also mute any song on the fly and Play/Pause tracks. In mouse mode all standard functions are included: left click, right click, center click, scroll pad, and back button. This mouse is not ergonomically friendly because it provides no wrist support, but it is ideal for temporary use on business trips or short travels.

There are everyday, run of the mill gags to play on your co-workers, and then there are the videos you see below – also known as The Greatest Office Pranks of All time!

1. The fake wall!
   A great office prank requires three things: dedication, commitment and way too much time on your hands. A good example of all three, the construction of this fake wall in a highly trafficked office hallway is inspired simplicity at its finest.
   
2. An office wake-up call, without the caffeine!
   For anyone who has watched their co-workers whittle away the hours playing Tetris or Microsoft Solitaire while collecting the same check as you do, this video illustrates the downside of zoning out in front of videogame when you should be working.
   
3. Why you should never make copies at the food court?
   When we think food court, only Sabarro’s yummy pizza comes to mind. But evidentially in England (or is it Australia) the mall is a great place to copy and collate. Just keep an eye open for those hidden cameras (and maybe even Bob Saget).
   
4. Beware the upside-down tea cup.
   Why only 100,000 You Tube visitors have watched the classic “fun with science” prank is beyond us. It’s as hilarious as it is destructive! Enjoy.
   
5. Balloons Away!
   While the boss is away, the mice will be really, really unproductive. Give the worker bees a credit card, access to a nearby Party City store and watch what happens. Bonus points for the Wagnerian opera soundtrack that accompanies this prank.
   

The Overall Look

Pros:  Some of the most cutting-edge designers in office furniture and computer accessories are working in the ergonomic medium.  Many individuals look at the eye-popping design of a cool new chair or keyboard and are shocked to learn that, “wow, it’s comfortable too!”

Cons:  While many ergonomic products are as anonymous as a face in the crowd, some are just a little, how do we put this, weird.

The Price

Pros:   Answering the demands of a public that spends more time than ever at the office, or in front of their computers, furniture and computer companies have added ergonomic design to even their most basic products.

Cons:  Many high-end ergonomic products are still out of the financial reach of many consumers.  Some office furniture made by top designers is hand-crafted and created in a very limited run – both driving up the price of the units considerably.

The Chairs

Pros:  Ergonomic office chairs can provide a level of comfort that goes above and beyond that found in standard chairs.  Most ergonomically designed chairs feature adjustable arms rests, enriched back support and customizable height adjustments.  Taken together, they help the individual maintain good health while working at the computer or desk for long hours.

Cons:  Some ergonomic office chairs do not fit perfectly into existing office furniture arrangements.  Some of these chairs might not fit under a desk properly, or sport a look that is wildly different from the rest of the office décor.

The Keyboards

Pros:  Computer keyboard design is one area when ergonomics have made significant inroads over the past several years.  Designers have created keyboards that “break the rules”, but all the while provide additional wrist support and a great deterrent against carpal tunnel syndrome and other repetitive stress disorders.

Cons:  Those of us who spent a tremendous amount of time on our computers have a tendency to become creatures of habit.  That sometimes makes it difficult to make changes to the way we input information into our computer.  A keyboard with a revolutionary ergonomic design may work well on paper, but if the individual cannot adapt to using a QWERTY touch pad, split in two and raised 3 inches off the desk, then all the advances will have gone for naught.

The monitors

Pros:  Many new computers now come standard with ergonomically-sound monitor screens that reduce glare – thus helping the individual avoid eye strain and other health programs.  These screens give the individual more freedom as to where they move their computers, since direct overhead lighting and natural sunlight become less of an issue.

Cons:  Like keyboards, many individuals are particular about their computers, specifically, the way the information is presented on screen.  Some anti-glare monitors may feature too much tint or alter the coloration of the images from the Internet.  While that may seem like an insignificant matter, people spend hours on the computer every day – so even the smallest changes to routine can cause a drop in productivity, or a rise in discomfort.

Eye strain occurs when your eyes become tired after prolonged or intense use, especially after using a computer for many hours a day, driving at night for long, uninterrupted stretches or reading in poor light.   To help shed a little more light on the topic, here are a few more eye-opening facts about eye strain.

#1: Eye strain can be experienced in a number of different ways, depending upon the cause.  Common symptoms of eye strain include:

• Burning sensation in the eyes
• Watering of the eyes
• Blurred vision
• Double vision
• Headaches

#2:  Unwanted glare on computer monitors can cause eye strain and other problems, including back and neck discomfort due to having to sit in an uncomfortable position avoid the screen glare.

#3:  In order to help avoid eye strain while working for prolonged periods at the computer, consider the 20/20/20 rule – Every 20 minutes, look away at an object 20 feet away for 20 seconds.

#4: Data entry workers are not the only professionals at risk for developing eye strain. Several other jobs are also associated with high rates of eye strain, including:

• Fishermen (from staring at the water)
• Athletes (from focusing on moving objects)
• Librarians (from reading all day)

#5:  Multi-taskers beware, working with a laptop computer on your lap while watching TV in the background is a major source of eye strain.   In fact, working with the monitor at that sharp an angle below your eyes is also a source of eye strain (and neck strain and back problems as well).  Ideally, the monitor should be at a 20 degree angle below your line of sight.

#6:   For individuals in their 30’s and 40’s, eye strain may be a sign that they need eyeglasses in order to correct their vision.  Eyesight diminishes with age, so this problem is not uncommon, especially for those who read or work on the computer excessively for work or pleasure.

#7:  Improve the lighting in your workspace or reading area. A big part of ergonomic design is proper lighting.   And when lighting is improved, the chances for eye strain becoming a problem are greatly diminished.  To avoid eye strain, make sure that you don’t work or read in dimly lit areas.    If you are reading a book, the light should be directly behind you, so that the most light is shining right on the book’s pages.

#8:  Blink more often. It may sound a little crazy, but forcing yourself to blink more often throughout the day will help reduce eye strain.  When we work at our computer, we blink less – which in turn causes the dryness that can lead to eye strain.  Blinking more lubricates the eyes properly and helps reduce the chance of developing eye problems.

#9: Place your keyboard directly in front of the monitor. By doing so, you will reduce unnecessary turning and looking that can cause eye strain.  Also, use an ergonomic keyboard to reduce the chance of developing carpal tunnel syndrome or other repetitive stress disorders.

#10:  Use a soft room light when watching television.  If there is too much contrast between the light in the room and the light emitting from the TV, it can cause eyestrain.

#11: It is important to see a doctor about your eye strain issues if you experience double vision, blurred vision or physical discomfort in the eye as a result of the problem.

#12: Eye strain does not cause any permanent damage, but can be a continuing problem unless you change your environment to one that is more ergonomically correct, and partake in better habits regarding reading, computer use and lighting.

When it comes to back pain, the more you know the better.   If you have experienced brief or extended periods of back pain, please use the following facts to get the help you need!

1. Research has found that over 60% of all United States residents will experience back pain at some point in their lives.  And the majority of these cases will be due to mechanical factors such as movement in a workplace environment and NOT organic factors such as illness or bone disorders.
2. Your chair makes all the difference in the world.  The way you sit while you’re at work can be the difference between a healthy back and spinal trouble.  Make sure that your chair is ergonomically correct, or save that, features proper arm rests and back support.
3. Stay fit and healthy.  The American Chiropractic Association reports that there is a direct link between obesity and back pain.  Exercising regularly helps keep you fit, and as an added bonus is a great way to stay stretched out and limber.
4. Age is a major factor in back pain.  The majority of people with back pain experience an onset of the problem during their 30’s and 40’.   Several clinical studies have shown that back pain gets worse with age and must be addressed more seriously during middle-age.
5. Heredity can play a role in back pain.  If your parents or grandparents experienced back pain, you may as well.   The shape of the spine is handed down genetically and may be the source of the problem.
6. There are two types of instances of back pain: chronic and acute.  Acute back pain comes on suddenly and lasts for short periods of time that feature intense pain.  Chronic back pain remains a problem for months at a time and results in the individual feeling the same back pain in the same area during that period.
7. Taking short breaks during work hours can help alleviate back pain. Getting up from your seated position throughout the day can help avoid stiffness, cramping and other common forms of back pain.  Try and perform simple stretching exercises at your desk for additional preventative maintenance.
8. Quitting smoking can help ease back pain.  Smoking lessens the proper flow of blood and oxygen throughout the body.  These prevent nutrients from reaching, and strengthening, the spinal tissue.
9. Stand up straight and sit up straight. Your mother was right, good posture is important…especially because slumping over or hunching can lead to pressure that causes back pain.
10. Back pain is currently the number one reported reason why people call in sick to work.  1 out of every 2 workers in the United States reports experiencing back pain.
11. Chiropractors work your spine. Chiropractors manipulate the spine in order to alleviate back pain.  Their methods have helped millions of individuals with back pain without using medications of any kind.
12. Bed rest is not always the best answer.  Extended bed rest can actually make your back worse, since the inactivity weakens the muscles and can actually acerbate the problem when you stand up and try to move around.
13. Be smart when you exercise.  If you experience back pain during a workout, the most common reason is that you are performing the exercise incorrectly.  Learn how to do the task in the right way and then try again.  If the back pain continues, move on to something else.
14. Don’t be afraid to see a doctor. If your back pain persists, see a physician immediately.  Doctors and chiropractors can help you develop a proper treatment plan to enjoy life free of back pain.

For many people “ergonomics” is a strange and intimidating term.  Is it just the hip new thing on the block in the field of workstation design?  Or is it a truly valuable design element that helps enhance worker health and well-being?  To separate myth from fact regarding ergonomic workstations, it helps to consider the following common misconceptions, and the real story behind them.

Ergonomic Workstation Myths

Myth:  Ergonomic workstations are too expensive for most offices

Fact:  Most office furniture companies now feature ergonomic design as a standard part of even their most basic lines of desks, office chairs and other products.  In addition, many laptops and desk top computer now come equipped with wrist rests, anti-glare monitors and other pro-ergonomic features.  These “extras” are often available on even the lower-end models of PCs.

Myth:  For an office to “go ergonomic” they will need to replace all their existing equipment.

Fact:  While purchasing new equipment is the ideal solution when moving towards a more ergonomic office, it might not always be feasible from a budget perspective.  In that case, certain add-ons can be purchased that will make existing office furniture and accessories more ergonomic.  These products can include back supports, wrist rests and detachable glare screens for monitors.

Myth:  Ergonomic design is just an excuse to make funny looking keyboards

Fact:  While many ergonomic keyboards do look odd, there is a method to the madness.  Ergonomic designers have examined the tradition look and feel of many keyboards and realized that in order to make them more comfortable (and still work efficiently) some things would have to be done differently.  As a result, there are now many keyboards with over sized wrist rests, adjustable heights and some that are even split in two, right down the center.

Myth:  The only reason to use ergonomic products is to avoid carpal tunnel syndrome and other repetitive stress disorders.

Fact:  While deterring CTS and other serious workplace injuries is a key component of ergonomic design, there are other tremendous benefits to upgrading to good design.  Proper lighting is an often overlooked part of ergonomics.  When there is a glare on computer monitors or workstations from overhead lighting, desk lighting or sunlight, it causes an individual to squint, which can lead to headaches and related health problems.  Anti-glare devices are a part of improving these conditions via ergonomic design.

Myth:  There is a cure for carpal tunnel syndrome

Fact:  Although many individuals will go through several surgeries in an attempt to help alleviate the pain associated with CTS, there is currently no cure for the condition.  Once a person is diagnosed with carpal tunnel syndrome, the symptoms can be addressed, but not the root cause of the problem.   The only true “cure” for CTS and other repetitive stress disorders is to change the way an individual does their work.  That means proper ergonomic office furniture and workspace accessories, as well as adhering to proper seating alignment recommendations and performing the simple exercises designed to keep wrists and hands healthy.  Through these preventative measures, workers will be able to avoid CTS and maintain good long-term health.

What is carpal tunnel syndrome?

Carpal tunnel syndrome (CTS) is a repetitive stress disorder that strikes millions of people around the world – especially those who perform tasks repetitively for long periods of time without interruption.

The carpal tunnel is a small passageway in the hand that contains several important nerve endings and tendons.  CTS occurs when the median nerve – which is found in the carpal tunnel and controls feeling and movement in the forefinger and thumb - is swelled and pressed or pinched against the wrist.  This pressure causes weakness, numbness and pain in the hand-wrist area.

Common symptoms of carpal tunnel syndrome include:

• Burning or tingling sensations in the palm or fingers
• Itching in the palm or fingers
• Feeling as if the hands are swelling up, even though they are not.
• Inability to grip objects or make a closed fist

Myths and facts about who is at risk for Carpal Tunnel Syndrome?

As a well-worn part of the lexicon, there is a great deal of misinformation floating around about carpal tunnel syndrome.  The following separates common myths from facts.

Myth: Data-entry workers are at the greatest risk for getting CTS

Fact: While data-entry and other computer related tasks do have a relatively high incidence of CTS on the job, those who work on the assembly line putting together products are actually at the highest risk for the illness.  Other jobs commonly associated with CTS are: sewing, fish packing, fish cleaning and meat packing.

Myth: Men and women are equally likely to get carpal tunnel syndrome

Fact: Because the size of the female carpal tunnel is smaller, and therefore more susceptible to swelling and blockage, women are actually three times more likely to get CTS than men.

How to avoid Carpal Tunnel Syndrome

There are a variety of simple ways to keep CTS at bay.  It is important to take part in the following activities BEFORE carpal tunnel syndrome becomes a problem.  Preventative procedures include:

• Sit with good posture during work hours (or stand up straight if the job does not allow sitting)
• Purchase wrist guards, ergonomic keyboards and other devices when performing long stretches of data entry.
• Take frequent breaks throughout the workday.  Do not work longer than an hour to an hour and a half without a short five minute break.
• Performing proper stretching exercises throughout the work day.
  • Wrist stretching - Place your forearm on a desk or table with wrist lying off of the edge, palm down. Bend hand downward as far as possible without experiencing discomfort, then upward. Repeat five times
  • Neck stretch – Can be performed standing or seated.  With your head facing forward, tilt the head down towards the shoulder as far as you can and hold that position for five seconds.  Now repeat by moving the head towards the left shoulder.  Hold for five seconds.  Repeat both five times.

Shoulder stretch – Stand up and place your arms at your sides.  “Shrug” your shoulders up towards your ears.  Now slowly roll the shoulders back, stretch them down and roll the shoulders forward again.  Repeat five times.