Computer Ergonomics

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Computer Ergonomics

• Mrs. Chandler
• Technology Class

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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.

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Correct Sitting Position
www.ergonomicsolutions.com
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Correct Sitting Position (Contd)

• Sit up straight
• Lower back should fit snuggly against the
  backrest of your chair. If it doesnt, use a
  small pillow or rolled-up towel for support.

Lower back fits snug against backrest of chair
www.ergonomicsolutions.com
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Correct Sitting Position (Contd)

• 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
www.ergonomicsolutions.com
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Correct Sitting Position (Contd)
Looking straight ahead at the top of the monitor

• 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.

www.ergonomicsolutions.com
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Correct Sitting Position (Contd)

• 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.

www.ergonomicsolutions.com
Not here
Mouse goes here
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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 in to side.

Palms and wrists do NOT touch the keyboard or
table.
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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.

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Avoid Eye Strain

• Avoid glare on your screen from windows and
  bright lights.
• Adjust screens contrast and brightness to reduce
  eye strain.

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Avoid Eye Strain (Contd)

• 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.

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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.

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Hand Stretch

• Spread your fingers until you feel the stretch.
  Hold for 5 seconds, relax, then bend for 5
  seconds

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Shoulder Rolls

• With your arms by your side, move your shoulders
  in a forward circle 3 times and then repeat going
  backwards 3 times.

http//a248.e.akamai.net
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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.

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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.

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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.

www.belicove.com
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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.

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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.

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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.

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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.

www.fotosearch.com