With finals approaching, we thought it might improve your marks if we helped you feel a little more comfortable while you work at your computer. A few adjustments can make the world of difference to your aches and pains, even if you don't spend hours on the computer.
DO...
Put your keyboard directly in front of you.
Adjust your table and chair height so your mouse or trackball is at elbow height.
Sit close enough to have your elbow at your side.
Keep your shoulders, arms, wrists and hands relaxed while you work.
GET UP AND WALK AROUND AT LEAST TWICE AN HOUR
DON'T...
Bend your wrist up, down or side-to-side.
Rest your wrist on the desktop, or on sharp edges.
Use more force then necessary to click and drag the mouse.
REMEMBER...
Always work in a neutral position.
Change postion or alternate activities frequently.
STRETCH...
Your wrists and hands - hold each for 5 seconds, and repeat three times each:
- Bend your fingers in at the knuckles.
- Spread your fingers apart.
- Place your palms together, fingertips up. Press your hands down gently till you feel a stretch.
- Place your palms together, fingertips down, thumbs pointing up. Press your hands together gently till you feel a stretch.
And then shake your arms and hands like a rag doll, letting your shoulders hang down for 10 seconds.
Your neck and shoulders - Hold each for 5 seconds, and remember to do both sides.
- Tilt your head to the side and lower your ear toward your shoulder.
- Turn your head to one side without moving your shoulders.
- Put your hands behind your head and gently press your elbows back and your shoulder blades together.
- Straighten your arms out behind you and lace your fingers together.
If you would like more information about workplace stretches or repetitive strain injury, or if you are experiencing pain, tenderness, swelling, burning, cramping, stiffness or numbness Call us to make an appointment!
* For an illustrated copy with stretches, please call or email us.*
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