Glorious Masterpiece

                 

Wednesday, May 16, 2007

LAPTOP USERS
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Laptop users should purchase a laptop stand , so that the keyboard and screen are elevated to a more suitable height and position. If possible attach a separate keyboard and mouse, so that you are best able to position the keyboard, mouse and screen. Laptop use is a major source of musculo-skeletal problems, and using a laptop for any length of time without a laptop stand, and separate keyboard and mouse, will cause poor posture which is likely to cause neck, back, and arm pain
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ORGANISE YOUR WORKING DAY
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Try and ensure your computer work is interspersed with other jobs. Rotate activity to avoid long periods of time in front of the screen. Short frequent breaks are much more effective in reducing muscle fatigue than taking longer breaks less often. During your breaks: DO - Get out of your seat, stretch your legs, arch your back, walk around for a couple of minutes, try Pause Gymnastics (see below). DON'T - remain seated at your desk.
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PAUSE GYMNASTICS
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These are simple movements designed to move joints and stretch the muscles and nerves, will stimulate the circulation, lubricate the joints and relieve muscle and nerve tightness. They can be done sat at your desk, and take only a few minutes to do:
1- Stretch your head from side to side (i.e. ear to shoulder)
2- Breathe in, pull the chin in to make a double chin, hold for 5 seconds then relax.
3- Stand up, put the palms in the small of the back, and gently bend backwards.
4- Interlock the fingers; turn the palms to face away from you and lift the arms up so the palms face the ceiling Now stretch the arms back behind the head.
5- Stretch the arms back to each side at about hip height Keep the elbows straight and then bend the wrists back (palms facing out). Try to get the arms as far back behind the body as possible You may feel some pulling in the arms and hands.
6- Gently curl the fingertips of the right hand into the palm. Keep the right elbow straight and with the left hand passively bend the right wrist so that the palm side of that hand moves towards the inside of the forearm. Repeat on other side.
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You need to do these movements regularly, one or two stretches every 20 minutes are better at relieving fatigue than longer exercise breaks taken less frequently. Make the exercises automatic so you do not have to think about doing them.
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