Do you spend long hours sitting at your computer?
Health Tips for Computer Users :
1. Stretch once an hour:
Do not sit in a posture for more than an hour. Lean forward, cross your arms in front of you, hold your knees, and push your knees apart, keeping your hands on them. You’ll feel this stretch across your shoulder blades. Stretch your fingers, arms, hands, and torso at regular intervals.
2. Exercise throughout the day:
Make sure you move your hands, legs, back, and neck every 10 minutes throughout the day. Get up and tak
e short walks from your workstation periodically.
3. Maintain a good working posture:
– Hands, wrists and forearms are straight, in-line and roughly parallel to the floor.
-Head is level or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.
-Shoulders are relaxed and upper arms hang normally at the side of the body.
-Elbows stay in close to the body and are bent between 90 and 120 degrees.
-Feet are fully supported by floor or footrest.
-Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.
-Thighs and hips are supported by a well-padded seat and generally parallel to the floor.
-Knees are about the same height as the hips with the feet slightly forward.
4. Place and adjust the monitor:
Place the computer monitor at the recommended viewing distance and angle, adjusting it to the right clarity settings.
Position the pointer/mouse to maintain a straight and neutral wrist posture: If the keyboard tray/surface is not large enough to accommodate both the keyboard and mouse, try one of the following to limit stresses related to reaching and holding:
-A mouse platform positioned over the keyboard. This design allows the mouse to be used above the 10-key pad.
-A mouse tray next to the keyboard tray.
-A fingertip joystick attached to the keyboard.
-Pointing devices attached to the keyboard such as a touchpad.
-Point devices such as mouse that have the right size so that they fit the hand.
-Mousepad with a wrist rest.
5. Keep the keyboards at a comfortable position:
Placing keyboards, pointing devices, or working surfaces too high or too low may result in awkward wrist, arm, and shoulder postures.
6. Use mobile and size-adjustable chairs:
Desks that are not at the right height may force you to take awkward postures such as extending your arms to reach the keyboard or raising your shoulders. Make sure that you have adequate clearance space for your thighs, legs, etc. particularly if you frequently change working postures.
Opt for a chair that provides adequate support to your back, legs, buttocks, and arms. For example, an ideal chair for your workstation should have the following:
-Backrest that adjusts well to the natural curvature of your spine and provides necessary lumbar support
-Comfortable seat that allows your feet to rest flat on the floor or a footrest that helps you adjust the height
-Soft armrests that allow your shoulders to relax and your elbows to stay close to your body
-Five-leg base with casters that allow easy movement along the floor
8. Keep the phone at your reach:
Most office workers cannot do without a telephone at work. Placing the telephone at the right place is as important as adjusting other workplace objects. Keep the phone close enough to avoid repeated reaching. Use a speaker phone or a headset for teleconferences or long conversations.
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