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Why computer ergonomics?Many people spend hours a day in front of a computer without thinking about the impact on their bodies. They physically stress their bodies daily without realizing it by extending their wrists, slouching, sitting without foot support and straining to look at poorly placed monitors. Show
These practices can lead to cumulative trauma disorders or repetitive stress injuries, which create a life-long impact on health. Symptoms may include pain, muscle fatigue, loss of sensation, tingling and reduced performance. Ergonomics is a field of study that attempts to reduce strain, fatigue, and injuries by improving product design and workspace arrangement. The goal is a comfortable, relaxed posture. Arrange Your WorkstationEvery time you work, take time to adjust workstations that aren't quite right in order to minimize awkward and frequently performed movements. Click here for a larger, printable poster of the following image (PDF) Adapt LaptopsLaptop computers are not ergonomically designed for prolonged use. The monitor and keyboard are so close together that they cannot both be in good positions at the same time. For prolonged use, it's best to add a separate monitor and keyboard. The laptop can be planced on books so the top of the screen is at eye level, then use an external keyboard so that your elbows can rest at 90° by your side. Modify Your Body MechanicsDo you wear eyeglasses? Make sure they fit properly to avoid tilting your head. Type with light strokes, and try to keep your muscles relaxed. Sit "tall," aligning your ears, shoulders and hips. When you sit, think about making yourself an inch taller. Switch hands when using a mouse, if you are able. Completely rest your wrists during breaks, including taking your hands off the mouse. Adjust Your Work PatternsReduce prolonged computer time whenever possible. Break work into smaller segments and switch between tasks that use different motions. For example, alternate use of mouse with reading and searching the web. Move!Movement has many benefits: it relaxes tissues, lubricates joints and prevents stiffness, improves circulation, reduces fatigue, and builds stamina. One study showed that heavy computer users who successfully avoided computer-related pain moved every 7 minutes. At least every 10 minutes, take a short (10-20 second) break. Take your hands off the keyboard and move! Every 30-60 minutes, take a brief (2-5 minute) break to stretch and/or walk around. Exercise at Your ComputerNeck and Shoulders:
Back:
Arms:
Hands and Wrists:
Feet:
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Keep fitPhysical fitness can help you avoid and treat problems related to computer use. Build your stamina with exercises for strength, flexibility, and cardiovascular health. When to get medical adviceSee a clinician if you experience:
For more informationFor UHS clinical services:
MHealthy Occupational Safety and Environmental Health For ergonomic products, search online for e.g. "ergonomic computer aids". Which is the best body position to maintain when working at a desk for a long period of time?Tips for better posture while sitting at a desk
Breed suggests keeping your feet flat on the floor and hip-width apart when you sit, and avoid crossing the knees or ankles for better alignment. Keep the spine as straight as possible (against the chair or a cushion) and maintain length at the back of the neck.
Which practice helps prevent injuries to the wrist when using the computer keyboard for extended periods of time?Use a foam pad or towel in front of your keyboard to rest your wrists and forearms while you're not typing. Because you want your arms free to move your hands around the keyboard while typing, you should only use armrests on your chair when you're not typing.
What is the best way to prevent repetitive movement injuries quizlet?What is the best way to prevent repetitive movement injuries? Avoid overusing any one part of the body. What is the correct way to handle a needle after it is used to give a vitamin injection to a healthy patient? Place it immediately in a puncture-resistant container.
When lifting heavy objects What is the best way to position your feet quizlet?When lifting heavy objects, what is the best way to position your feet? On a level surface, it is best to pull rather than push heavy objects.
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