Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then release. Stretch Up: Sit up straight and imagine a cable attached to the top of your head.
Gradually stretch to be as tall as possible, hold for a few seconds, then relax. Arms: Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few seconds. Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then rotate so backs of hands face each other. Hands and Wrists: Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm. Hold for a few seconds, then relax.
Repeat on other side. Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then release.
Feet: Toe Curl: Flex toes up, then curl toes under. Foot Rotation: Circle foot slowly from the ankle, then reverse. Eyes: Eye Rolls: Roll your eyes clockwise then counterclockwise briefly. Palm Eyes: Without touching your eyes, cup hands lightly over eyes for 30 seconds to rest them from light.
The key is something called computer ergonomics. The goal is to optimize the "fit" between each worker and his or her work environment to optimize performance and reduce the risk of repetitive strain injuries. Computer ergonomics addresses ways to optimize your computer workstation to reduce the specific risks of computer vision syndrome, neck and back pain, carpal tunnel syndrome and other disorders affecting the muscles, spine and joints. Some experts in this field also use the term "visual ergonomics" when talking about designing a computer workstation with the goal of preventing Computer Vision Syndrome.
You don't need an expensive consultant to create a computer workstation that reduces your risk of stress, discomfort and potential injury. Here are some of the top computer ergonomics tips recommended by the U. These tips are designed to reduce the risk of stress, physical injury and computer eye strain from prolonged computer use. With better posture, this computer worker might avoid neck and back strain.
Face your computer screen directly. Avoid viewing your screen with your head turned or your back twisted. Aside from eye muscle fatigue, the eyeball itself can become irritated, contributing to eyestrain. Studies have shown that while staring at a monitor, users "forget" to blink which deprives the eye of needed moisture. This is exacerbated by the dry, hot air most monitors and computer CPUs generate and disperse into the environment. Another source of irritation is dust. Most monitors create an electrostatic field that propels particles toward the user and into the eyes.
All of these things create a hostile environment for the eyes. There are several things you can do to create a more eye-friendly environment around the computer. The easiest thing to do is reposition the monitor. It should be squarely in front of you at a distance of 18 to 30 inches with the top of the monitor not the screen level with your eyes. Positioning the monitor in such a way will allow your eyes to remain in a natural position straight ahead and slightly down and you will be far enough away so that particles propelled from the screen's electrostatic field will not reach your eyes.
To cut down on particle emission wipe down the screen daily with anti-static spray. If you have to read a source document while typing, use a document holder and position it right next to the monitor at the same height. Although a document should be in a well-lighted area for optimal reading, a monitor should not. Screen glare is caused by both natural and artificial lighting reflecting off the screen surface.
For maximum glare reduction, nearby windows should be covered with blinds vertical are the best , furniture and countertops near the monitor should have non-reflective surfaces, and walls should be soft-colored and matte-finished. Though most offices are illuminated with harsh fluorescent lighting, this is unsuitable for computer users because it creates a lot of overhead glare and harsh shadows.
Ideally, a monitor should be in a softly lit, dim area. If this is not possible, the monitor should be positioned between rows of overhead lights instead of directly underneath them, and a light diffuser should be used. If the sources of glare cannot be eliminated, it might be necessary to buy a hood or a glare guard for the monitor. Glare guards, however, should be considered a last resort because many of them reduce glare at the cost of screen clarity.
The monitor itself can contribute to eyestrain. If the monitor flickers, distorts images, or is set to the incorrect brightness, contrast, or color levels, the eyes will have to work harder. It is recommended that the monitor be professionally serviced when any of these problems arise. There are even software packages available that will run diagnostic tests on your monitor. No matter what type of environment you work in there are some steps you can take which will go a long way toward reducing eyestrain.
The first is to blink. That sounds elementary, but since it is an involuntary action most computer users don't notice that they blink much less in front of the screen. Another helpful idea is to rest your eyes at least every two hours by taking a break, doing a simple exercise or doing a non-computer related task. Even your diet can help cut down on eyestrain! The natural oils in certain fish and potassium-rich foods like bananas and potatoes will help keep your eyes well lubricated.
Search form Search. Keyboard and Mouse Position When positioning your keyboard and mouse, you should keep in mind that you want to reduce unnecessary strain in your fingers, wrists, arms, and shoulders, keeping them in as neutral and relaxing a position as possible. Monitor Position Your monitor should be slightly below eye level and straight ahead, not to one side. Chair Position The position of your chair is important to help you maintain good posture.
Desk Stretching Exercise Videos Prolonged periods of sitting at a desk, combined with long commutes, can cause loss of flexibility in the muscles in your legs, hips, back, shoulders and neck. Carpal Tunnel Syndrome Carpal tunnel syndrome CTS and thoracic outlet syndrome are two of the most disabling repetitive strain injuries. What is computer desk lighting ergonomics?
What are the benefits of a sit-stand workstation? Computer ergonomics and working from home What are the health risks of working at a computer frequently? Computer vision syndrome Computer vision syndrome refers to a group of eye and vision-related problems that result from prolonged computer use. Symptoms of computer vision syndrome include the following: Dry Eyes Just like other digital devices, computers can cause dry eyes, as they can affect the way we blink.
Eyestrain Eyestrain can occur when we force our eyes to focus in an unhealthy, unnatural position. Blurred Vision Blurred vision is commonly caused by looking at a screen that is too bright or sitting too close to a monitor.
Headaches Headaches are a common complaint from people who spend prolonged periods sat at a computer. Neck and back pain Workers often adopt to a certain position to see the screen better. Carpal tunnel syndrome Carpal tunnel is a condition that causes pain, numbness, and tingling in the hand and arm.
The correct monitor height and placement Placing your computer monitor so it is not level with your eyeline is a common cause of computer vision syndrome and back and neck injury.
Recommended Product Shop the Reach Spring Assisted Monitor Arm — Awarded Ergonomics Excellence by FIRA — 10 Year Warranty — Spring assistance for fingertip movement — Folds flat into 80mm of space — Integral cable management Reduce screen glare To prevent headaches and computer vision syndrome, you should ensure you adjust your monitor so that its brightness is approximately equal to the area behind it.
The correct mouse placement The mouse should be positioned so it keeps your arms at or below a degree angle. The image below demonstrates how a hand should be placed comfortably on the mouse: If you still uncomfortable holding the mouse, you can invest in a wrist rest.
The correct keyboard placement Ergonomic experts recommend placing a keyboard just below elbow level. Keep key objects close to you You should organise your ergonomic computer workstation so that key objects are close to you. Use a hands-free headset when talking on the phone Using a hands-free headset can prevent strains from placing our hands in the same position frequently when we answer the phone. How do you know if your desk is at the right height?
Your hands should be rested comfortably on your desk if your desk is at the right height You can read more about the correct ergonomic sitting position in our guide What is the correct ergonomic sitting posture in the office?
They can provide the following benefits: Standing can reduce back and neck pain as it provides the chance to stretch your muscles Standing frequently can help improve mood and energy levels Combining standing and sitting throughout the day can reduce the risk of leg aches and cramps Our Active Electric Sit Stand Workstation instantly converts any desk into a sit-stand workstation.
Shop our Active Electric Stand Workstation — Instantly converts any desk into a sit-stand workstation — mm x mm solid working surface — Quick and easy assembly — Comes complete with a single and double supports — Power assisted height adjustment Computer ergonomics and working from home With the current COVID 19 pandemic, many of us are now working from home and unable to go into our offices.
Avoid working from a laptop If you can, avoid working from a laptop. Pay attention to the placement of your monitor When working from home, it can be tempting to be more relaxed about the placement of your monitor. Avoid working in your bed or on the sofa Not only can working away from a proper desk reduce your motivation and productivity; it can also be a cause of back and neck pain.
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