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
Hand exercises helps you to keep your hands healthy and fit, you can do the exercises 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 knuckles 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.