Maintain Neutral Posture
- Maintain erect position of back & neck w/ shoulders relaxed.
- Position equipment & work directly in front of and close to your major tasks.
- Keep upper arms close to the body, elbows 90-100 degrees.
- Keep feet flat on floor, upper body weight resting on “sits bones.”
- Wrists as neutral as possible; safe zone for wrist movement is 15 degrees in all directions.
- Avoid bending neck forward for prolonged periods of time (*remember quadruple the force); use a copy holder.
- Avoid static positions for prolonged time; muscles fatigue—MOVE to circulation!
Modify Tasks
- Alternate activities frequently; rotate heavy &/or repetitive tasks with lighter less repetitive ones.
- If symptoms become worse REASSESS task setup & look for alternative methods
- Avoid repetitive or prolonged grip activities.
- Avoid pinching with wrist in flexion or wrist deviation (bending to side)
- Take frequent breaks to stretch & rest hands.
Body Mechanics
- Use the largest joints & muscles to do the job
- Use 2 hands to lift rather than one, even with light objects and tasks.
- Avoid lifting w/ the forearm in full pronation (palm down) or supination (palm up)
- Slide or push & pull objects instead of lifting.
- Keep reaching to a minimum.
- Carry objects close to body at waist level.
Correct & Incorrect Techniques
Good and Bad of “TILT”
Practice Wellness at Work and Home
- Exercise
- Nutrition
- Relaxation
- Body
- Mind
- Spirit
- Walking
- Don’t forget to breathe.
- Stretch your finger with rubber band.
An ounce of Prevention is worth a pound of cure!
WORKING ON COMPUTERS
How you sit at the computer
How you sit at the computer is very important to your health. People who do not sit properly or hold their hands properly while working at a computer can get repetitive stress injuries such as carpal tunnel.
Correct Sitting Posture
- Sit up Straight!
- Lower back should fit snuggly against the backrest of your chair. If it doesn’t, use a small pillow or rolled-up towel for support.
- Lower back fits snug against backrest of chair
- Chair should be at the correct height, so your feet are flat on the floor and legs are bent at a 90-110° angle. If this is not possible, use a footrest such as a three-ring binder.
- Legs bent at 90-110 ° angle.
- Monitor should be directly in front of your body and the keyboard. It should not be off to the side.
- When you look straight ahead, you should be looking at the top of the monitor.
- Keyboard should be as low as possible yet allowing your wrists to be straight.
- Sit about a hand-width away from the keyboard.
- Mouse should be directly to the side of the keyboard.
Hand and Wrist Positioning
- Fingers on home row.
- Fingers curved and on top of keys.
- Palms slightly up off the keyboard and wrists straight. Only your fingertips should be touching the keyboard.
- Elbows relaxed and into side.
- Palms and wrists do NOT touch the keyboard or Table.
Keyboarding Technique
- Fingers are on Home Row.
- Let your fingers do the moving. The rest of your hand should remain as still as possible.
- Use your index fingers as anchors when reaching for other keys.
- Type with a light touch.
- Type with a steady rhythm.
Avoid Eye Strain
- Avoid glare on your screen from windows and bright lights.
- Adjust screen’s contrast and brightness to reduce eye strain.
- Blink frequently to keep eyes moist.
- Look far away from your screen every five minutes.
- Take a thirty-second to one-minute break and walk away from your computer every half-hour.
Ergonomic Exercises
The following slides show ergonomic exercises you can do if you work at the computer for long periods of time. Do these exercises every 30 minutes!
Hand Stretch
- Spread your fingers until you feel the stretch. Hold for 5 seconds, relax, then bend for 5 seconds.
Shoulder Rolls
- With your arms by your side, move your shoulders in a forward circle 3 times and then repeat going backwards 3 times.
Neck Stretches
- Sit up straight and look down, touching your chin to your chest. Hold for 2 seconds. Now look up at the ceiling and hold for 2 seconds. Bring your head back upright and turn your head to the left, looking over your shoulder and hold for 2 seconds. Repeat on right side. Repeat 5 times.
Blade Squeeze
- Clasp your hands behind your head and pull your shoulder blades in until you feel the stretch. Hold for 5 – 10 seconds, then relax.
Reach for the Sky
- Raise one arm toward the ceiling and stretch as far as you can. Hold for 2 seconds. Now do the other arm. Repeat 5 times.
Back Stretch
- Sit up straight in your chair and put your hands behind your neck. Lean back as far as you can (without falling backwards, of course!). Repeat 5 times.
Foot Dance
- Put one leg straight out in front of you. Point your toes up and hold for 2 seconds. Then point your toes down and hold for 2 seconds. Repeat 3 times. Now rotate your ankle to the right 3 times and then to the left 3 times. Repeat with other leg.
Rev Your Motorcycle
- Put your arms straight out in front of you. Pull your hands up and back as far as they will go and hold for 5 seconds. Then push your hands forward and down as far as they will go and hold for 5 seconds. Repeat as least 5 times.
Upside-down T
- Put your palms together in front of your chest (fingers pointing up). Press heels of hands downward as far as you can and hold for 8 seconds. Repeat 5 times.
