Ergonomics

Ergonomic Exercises: The Hand Spread

Make a fist with both hands, hold them tightly in that position for three seconds. Then spread your fingers as far as you can go and hold them for another three seconds. This exercise will help release tension built up from extensive "mousing" activities.

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The "Mouse" Trap

Five to ten years ago word processing was the dominant labor-intensive function for computer users. Now, for increasing numbers of users, it is the Internet. If you’ve spent any time on the web, you know the key to surfing is the mouse. According to some studies, as much as two thirds of our computer time is now spent using a mouse. Therefore higher numbers of  mouse-related injuries are being reported.

Mouse Ergonomics:

1. The ideal position for a mouse is in close proximity to the keyboard. Ideally on some kind of mouse pad platform within easy reach of the dominant hand.
2. If, when you look at the elbow position of someone using a mouse, you see that it has moved away from the individual’s side and out of neutral body position, you know that unnecessary stress is being placed on the body.
3. The act of moving your hands off of the keyboard and reaching for your mouse can cause excessive muscle strain in the wrist, arm, neck, and shoulder.
4. Workstations should be easily convertible to accommodate left-hand dominance.
5. Use a gentle touch. People tend to squeeze a mouse harder when trying to aim it precisely. Excessive force leads to excessive strain.
6. For cheap ergonomic relief, nothing beats a break! Five minutes off each hour is optimum. It is not a bad idea to steal 30 seconds to stop and stretch, roll your head, and flex your fingers.

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Don’t Forget to Blink

If you’ve been working at your computer for a long time and then look away from the monitor, your eyes might hurt. It could be because you forgot to blink your eyes while working on the computer. Staring at one object for an extended period of time can cause your eyes to dry out. When you finally remember to blink it can be painful.

When working on the computer, take frequent short breaks, stand up from time to time and stretch. And don’t forget to blink your eyes. Your time in front of the computer will be much more comfortable.

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Suggestions for Computer Users

• Keep your monitor about an arm’s length away, to reduce eye strain.
• Let your elbows hang gently by your side. Keep your arms and hands relaxed.
• The desk height should be place the keyboard right under your hands as they are naturally positioned.
• The height of your chair should be equal to the length of your legs from the underside of the thigh to the bottom of the foot.
• Let your legs relax and keep your feet flat on the floor.
• Relax your back, chest and belly. Balance your spinal column and head on your pelvis.
• Keep moving. Take rest and movement breaks. Vary your tasks. 

THE Journal, August 1998

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Mayo Clinic’s Page on Eye Strain & Your Computer Screen 

Eye strain associated with VDTs isn't thought to have serious or long-term consequences, but it is disruptive and unpleasant. Although you probably can't change every factor that may cause eye strain, this web site lists some things you can try to ease the strain:

http://www.mayoclinic.com/health/eyestrain/WL00060
 

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How Ergonomic is Your Workstation?

The University of California-Berkeley has an Ergonomics Program. You can use this program’s web page as a resource on ergonomic issues. Rate your workstation by using the Computer Workstation Self-Audit Checklist. 

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