Your computer stations:
Your monitor Hight should be set so that you are looking straight ahead without bending your neck or moving your head up and down.
To raise the monitor, you may need to put it on a pedestal, place books or a ream of paper under it.
You may need to have a full standing station that can be raised and lowered for altering your position during the work hours.
- Sit to the back of your chair. You may need a lumbar support for your lower back to give adequate posture. You should be able to reach the floor with your feet flat.
- Armrest needs to support your forearms from the elbows to the wrist. The should be as a 90-degree angle from the elbow to the keyboard. This keeps the hands and wrist from extra movement.
- If your arm supports do not adjust, try using a small travel pillow to bring them up to a height for aching. When not typing this is a good general resting place for the arms as it supports the shoulders also.
When sitting, your upper legs should be supported just behind the knee by the chair seat. But not directly touching the knee. This is not always comfortable for everyone. Try different positions to reach the one that best fits your body.
- Headrest should support the back of your neck and upper shoulders. You do not want it to cause you to hold your head forward nor to place pressure on your joints.
- This is a large rubber ball that is designed to help you use correct posture while sitting for long periods of time. It also improves your posture and balance.
- There are many different types of a footrest. You may need to try a couple before purchasing one. A footrest will allow you to give your knees a break from the stress of being bent. They also help keep your legs aligned by creating the proper height during sitting. If you cannot purchase one, try using books, reams of paper or a cardboard box.
- Your keyboard is one of the most important tools. It should be one that allows ease of use without causing the fingers to overuse the joints.
- If you have the regular board, try adjusting the legs on the underneath side to vary the positions. The best keyboards, in my opinion, are the agronomical ones. While a be trying to get used to they do save on the wear of your fingers and wrist.
- Always use a good gel wrist support with the keyboard. This will help with the fatigue while keeping your wrist from being held up by the arm muscles.
- These thin mats can help immensely if you must stand for any long periods of time. They are a must to help relieve tired feet and muscles during the workday.
These are just a few suggestions. Before trying any of them be sure to consult with your Doctor or Physical Therapist for correct information for your condition.
Above all, listen to your body. IF it hurts, find out why and how to correct the situation if possible.
Things to do during your work hours to help relieve the stress.
- Use wrist supports. There are several on the market that helps with keeping your wrist and fingers in line as you type or use in repetitive motions.
- Chang up your routine. Don’t stand or sit in the same position for any longer than 15 min. at one time. You can change by placing your foot on a small box while the other is on the floor, adjust how you are sitting, stand up for s few seconds and stretch your back.
- Move your head. Gently turn your head from side to side a couple of times. Tilt the head down so your chin touches your chest or gently bring your chin up and push it out. Hold for just a couple of seconds giving your muscles a little stretch.
- Stand, sit or walk (the best) every 30 to 45 min. If you can, do this for five minutes to stretch your legs, back, and upper body.
- Take a MENTAL break. Practice closing your eyes and imagine your favorite relaxing place. Breath deeply and release the breath slowly while relaxing your upper chest, shoulder and back muscles.
- Move your shoulders in slow forward rounding motions. Reverse. Do this for three to four times. Rotate your hands and shake gently to help with numbness.
Again, please consult with your medical providers before trying any of these suggestions.
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