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Description: Doing the little things right Difficulty level: Not applicable System version: Not applicable Required: Not applicable
When you use a computer frequently, whether it is for leisure or
work, you risk repetitive stress injuries. Most stress injuries can
be avoided easily if you are careful enough to position your body
correctly and remember to spare your wrists from unnecessary
strain.
The first step to take is to make sure that you position your
body correctly when sitting down in front of a computer. Your feet
should be flat on the ground or laying on an object to keep a
straight position. Fold your legs to make a 90 degree angle with
your knees. With such a straight position, you should avoid
annoying knee and thigh pain that many experience whenever they use
a computer for a long period.
Apply the same rule to your arms. Normally, your forearm and arm
should form a 90 degrees angle, and your forearm should rest in a
flat position. Your hands should be at the same level as your
elbows; therefore the forearm should rest flatly on your chair and
the surface where you put the keyboard. Also, sit in a position to
keep your back straight.
You are not a contortionist, so you really have to be careful
about this. Do whatever you have to do to observe the above tips.
This could mean adjusting the height of your chair - the good news
is that lots of chairs can be adjusted. If you need a wrist rest in
front of your keyboard to have the right arm position, then you
should make sure to get one. In some cases, getting a better chair
or better hardware could be the solution. If it is the case, do not
hesitate to purchase.
Mousing Tips
The most important part of using a mouse is to have the right
one. If yours causes problems, shop around to see which one is best
for your hand size and shape. Products such as the Microsoft
IntelliMouse, Contour Design mice, and many others were designed
with ergonomics in mind. If you are to switch mice, be careful not
to pick a rodent that's too big for your hand. If the mouse is too
big, your hand will be stuck in awkward positions. A mouse such as
the Apple Pro Mouse, which ships with new Macs (and is available
separately), is just great. It fits all hand sizes, and clicking is
easy, since you simply push down the mouse itself.
No matter what mouse you have, remember to avoid clutching it.
Doing this puts your hand under unnecessary stress, making an
effort that does not bring anything to your computer use. Your hand
should rest on top and around the mouse, in a relaxed position.
Make each click a meaningless effort. Press very lightly, do not
put any intensity into the movement. You really have to avoid
clutching and pushing hard.
Keyboard Tips
Again, the key (pun intended) is to adopt a relaxed hand
position. Make sure to put your fingers in natural positions and
avoid overextension when you type or hold down multiple-key
shortcuts. If your left thumb hits the Command key and your left
index goes toward the O key, you are overextending. When two keys
are on different ends of the keyboard, use both hands to press the
keys.
When you do not need to use the keyboard, it can be a good idea
to put your hands elsewhere, perhaps on a wrist rest or on your
thighs. Keeping your hands up all the time requires an additional
effort, and you have to know your limits. If you feel pain when
your hands are on the keyboard, but do not feel pain when they rest
on your thighs, you can feel it yourself.
General Tips
Take breaks. Your body needs to rest at times. Get up and walk,
plop down on a couch, or do some exercise. Do anything you can to
break up your computer sessions. Sitting down 10 hours straight in
front of a computer can be a factor when repetitive stress injuries
are concerned. Combine this with bad habits, and you are one big
injury waiting to happen.
In this spirit, limit your computer use to the time you need to
spend in front of it.
If you have the necessary hardware, switch mice every once in a
while. Different input devices use different parts of your hand, so
this kind of rotation is definitely a good thing to implement.
Make sure that your keyboard, mouse, and screen are in front of
you, not to your left or to your right. As I said above, you have
to keep a straight position, and this applies to lateral movement,
not just to the level of your hands and feet.
Those are only a few tips, but they can correct several bad
habits. Positioning yourself correctly, using the right hardware,
and knowing your limits can make the difference between feeling
relentless pain or feeling as if you weren't using a computer.
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