Went out and did a work space assessment yesterday for a client, some tips on keeping your neck and shoulders in alignment in front of a computer: 1) screen height, with your head positioned straight on your body (not bending forward or anything), looking straight ahead you want you eyes to be centre of the screen. So many offices have eyes looking straight ahead to the black border of the computer, get that screen up higher. 2) arm position, are you straining to hold your arms as you type - consider different shaped keyboard, wrist pads, or positioning yourself so you can have some of your arm resting on the desk. hard to explain, everyones desk set up is different. 3) seat height, legs at 90 degrees, feet flat on the floor or on a foot rest. Elbows at 90 degrees in typing position. Allowing for the neck and shoulders to relax. 4) can you touch type? Touch typing allows you to keep typing while looking straight ahead, those who cant will run the risk of neck straight as you are constantly looking down at your keyboard. It takes about 1 month of effort (following a touch typing system) to learn to do it. When I was at school, I cheated my way through class and didnt learn to touch type, I then had to learn it on my own, so I borrowed an old Pitman typing book and was diligent on the lessons and in a month, touch typing. As an aside, it really does help with productivity and reduce frustration when you can touch type. (this is why I write such long posts...I type as fast as my brain comes up with the words) 5) mouse, you want this guy as close to your body as possible, look at where your shoulder sits when you use your mouse, is the shoulder forward of the body line or in line? how much mouse contact do you have daily? Are you like me and keep your hand on the mouse even while doing nothing but reading? This will lead to shoulder and neck problems. Also consider a gaming mouse, they tip your wrist into a more comfortable and natural position. Also consider changing hands with mouse use and reversing your left and right click buttons which will allow the tiny ligaments and nerves through the arm from the index finger to have a little rest. Get a foam roller, and regular body work and the right stretches/strength exercises to get out all those knots and re-align the posture. Contact me if you want to discuss booking in for your workspace assessment / corrective exercise program. :-)
Posted on: Thu, 13 Mar 2014 19:57:25 +0000
Trending Topics
Recently Viewed Topics
© 2015