Ergonomics
Incorrect
positioning at the computer and harmful typing habits may cause harmful
effects on your body you need to know the safe position
Safe
Position:
Keep your head straight in order
to prevent neck pains and headaches, it is important to keep your head
up but not tilted back.
Adjust your monitor
The
monitor should be placed so that you can see over its top edge. This is
because eyes are more comfortable when they are looking slightly downward
Lean slightly forward
Leaning
slightly forward from the hip balances your weight and allows your back
muscles to relax.
Centre your body in front
of the keyboard
Cantering
the body balances the weight of the body and relieves muscle strain. Cantering
the body also lets you keep your wrists straight.
Relax your shoulders
Tensing
the shoulders can lead to pain and muscle fatigue.
Keep your feet flat on the floor
Try
to keep your feet flat on the floor to support and balance your body weight.
Keep your knees square so that the chair does not compress blood vessels
and nerves in the back of your legs. This allows for better circulation.
Keep your elbows close to your body
Keeping
your elbows close to your body helps keep your wrists straight and allows
shoulder muscles to relax.
Keep
your wrists parallel to the keyboard
Keep
your wrists flat and straight and your forearms parallel to the slope
of the keyboard.
If
your elbows are lower than the keyboard, tip the keyboard up in order
to keep the wrists parallel to the keyboard.
Keep your wrists
off the computer
Never
rest your palms on the keyboard or place your wrists on a wrist rest while
you type
Usually,
your body warns against injury by sending pain signals to the brain. Injuries
from unsafe posture occur over a long time so you don't feel pain right
away. When you do feel discomfort, damage may already be done. Even if
you are not feeling pain now, it is important to keep safe positioning
to avoid problems.
Hand Exercise
This
page shows exercises that you can do at your desk.
You need not to do all of them and you do not need to do them in the order
in which they are presented.
Hold each stretch for 15-30 seconds, and repeat three times. The
number of repetitions and the duration of each exercise are only guidelines.
Make sure as you do the exercises that you feel only a gentle stretch
and no pain. If you begin to feel pain, reduce the number of repetitions,
shorten the time you hold the position or do not do the exercise. If you
have any questions whether these stretches are appropriate for you, please
consult your doctor.
Hold both hands in front of you and stretch them for
a few seconds splaying the fingers until you feel a gentle stretch.
Hold
both hands in front of you and curl your fingers and thumbs under, at
the first knuckle.
With your arms straight in front of you, raise your right
hand so your palm is facing away from you and place the palm of the left
hand on the fingers of the right. Press the finger towards you with the
left hand until you fee a gentle stretch. Change hands and repeat.
With your arms in front of you, drop the right hand down
and bend at the wrist. Place the left hand on the knuckes of the right
and press toward you until you feel a gentle stretch in the top of the
wrist of the right hand. Change hands and repeat.
Hold
your right hand in front of you, palm up, and use your left hand to massage
your right. Massage the inside and outside of the hand and between the
fingers. Change hands and repeat.
With your arms straight in front of you, lace your fingers
together. Then turn your hands down and over so your palms are facing
away from you and press until your arms are straight.
Neck and Shoulders
Exercise
Raise your arms over your head
and lace your fingers together. Then turn your wrists so that your palms
face toward the ceiling and lift your arms straight above you until you
feel a gentle stretch.
Wrap one arm around you, resting the wrist on the opposite
shoulder. Place the palm of the other hand on the elbow, press gently
towards you and hold for a few seconds to feel a gentle stretch. Repeat
on the other side.
Raise your right arm above your head, then bend at the
elbow so that your right hand is behind your head. Place your left hand
on your right elbow and gently push your right elbow behind your head
until you feel a stretch. Repeat on the other side.
Tilt your head forward and hold for a few seconds until
you feel a gentle stretch in the back of your neck.
Tilt your head back and hold for a few seconds until
you fee a gentle stretch in your throat.
Tilt your head to one side and hold for a few seconds
until you fee al stretch in the side of your neck. Repeat on the other
side.
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