Avoid restricting circulation - For many people there are exposed blood
vessels near the skin at the wrist, which is where the pulse is often taken. Any
pressure in this region will disrupt circulation into the hand and this will
increase the risks of injury. Avoid Restricting Arm Movement - with a softly
padded wrist rest, especially one that is rounded, or a soft chair arm rest the
forearm becomes locked into position and this encourages people to make mouse
movements by flicking the wrist, which also increases pressure. Mouse shape -
choose a mouse design that fits your hand but is as flat as possible to reduce
wrist extension. Don't use a curved mouse. Use a symmetrically shaped mouse.
Consider a larger mouse, such as the Whale mouse, that encourage arm rather than
wrist movements. Load sharing - if you want to load share between your right and
left hands, that is using the mouse for some of the time with each hand. For
this you need to choose a mouse platform that can easily be configured to the
left or/and right, and a symmetrical shaped mouse that can be used by either
hand. Stretching and Breaks The body was designed to perform a variety of tasks
while actively using muscles. Sustained muscle activity robs the muscles of life
giving blood flow. It is very important to actively stretch during breaks to
flush out toxins that build up in the muscles that were used for sustained
posture. The following body areas typically need stretching or relaxation
exercises after computer use: Neck Hands and Wrists Upper Back and
Shoulders Lower Back Eyes Legs Stretching should always be performed
gently using controlled movements! If you experience any pain or discomfort,
discontinue the exercise and consult a qualified health professional
immediately! http://ergo.human.cornell.edu/ http://www.osha-slc.gov/SLTC/ergonomics/index.html
http://members.aol.com/rdergo2/wsetup.htm http://www.safetyoffice.uwaterloo.ca/hspm/documents/office_ergo/ergo/vdt.html
What is ergonomics?
Ergonomics is the science of fitting the job to the worker. When there is a
mismatch between the physical requirements of the job and the physical capacity
of the worker, work-related musculoskeletal disorders (WMSDs) can result.
Workers who must repeat the same motion throughout their workday, work in an
awkward position use a great deal of force to perform, repeatedly lift heavy
objects or face a combination of these risk factors are most likely to develop
WMSDs. In this report, I will outline the main factors in having a safe
workstation. Sitting-Chair There are certain ways in which you may choose an
ergonomically correct chair. Does the seat feel comfortable and fit you shape?
When you sit in the chair the seat should be at least one inch wider than your
hips and thighs on either side. The seat should not be too long for your legs
otherwise it will catch you behind the knees or it will prevent you from leaning
fully back. Most ergonomic chairs have a seat with a front that prevents the
seat from catching you behind the knees. The seat should also be contoured to
allow even weight distribution and it should be comfortable to sit on. Is the
seat chair height adjustable? The chair should be adjustable so that you can
adjust seat height while you are sitting on the chair. Some chairs have a
mechanical height adjustment (spinning) mechanism. Does the chair have a
comfortable lower back rest? Many chairs have cushioned lower back supports that
can be adjusted up and down and forwards and backwards to fit your shape. If the
chair has a fixed height lower back support and it feels comfortable when you
sit back against this then a fixed lower back support may be acceptable. When
you sit back against the lower back support is there space for hips?
Insufficient hip room can make you sit too far forwards on the seat so that you
will not have enough thigh support. Does the seat still feel comfortable after
you've been sitting in it for 30 - 60 minutes? If the seat is made from foam
then continuous use can cause it to become deformed and then it will not provide
cushioned support. Insufficient cushioning and inappropriate contouring can
cause discomfort and hip and back fatigue. Is the tilt of the seat adjustable?
In some situations it can be helpful to change the tilt of the seat pan to help
to maintain a healthy seated posture. Does the chair have a 5-pedestal base? The
chair should have at least a 5-pedestal base with casters that glide freely over
the floor surface. You may also want to choose a chair that swivels easily. Do
you need armrests on your chair? If so, are the armrests broad, cushioned and
comfortable? While sitting can you adjust the height of the armrests and can you
move the armrests closer together or further apart? Typing- Keyboard In the
ideal typing posture both static and dynamic muscle loads are minimized. This
posture is achieved when the keyboard is below seated elbow height and the
keyboard base is gently sloped away from the user so that the key tops are
accessible to the hands in a neutral posture.
