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Monday, August 25, 2008

Correct Postures and Exercises for Computer Users

Here are some correct postures which should be used while using a computer to reduce stress and other ill effects.


Adequate leg room should be available under the work surface. Materials should not be stored under the work surface. The work surface should accomodate all required materials. Items used infrequently should be stored elsewhere. The height of the work surface should be adjusted to the level of the elbows with the arms hanging by the sides.

If using an unadjustable work surface on a temporary basis:
Adjust the chair height so that the level of the elbows is approximately the same height as the keyboard.

If the feet do not rest flat on the floor or if excessive pressure is felt on the back of the legs, a footrest should be used (a phone book works well!)


Usual Zone: This area should contain only items that are used most frequently, e.g. keyboard, mouse, notepad.
Occasional Zone: This area should contain items that are used periodically, e.g. telephone, calculator, in-out tray, rolodex.
Rare Zone: This area should contain only items that are seldom used or display only, e.g. pen/pencil cup, desk plant, photos, clock.


Please take good care of your wrist while using the keyboard and mouse of your computer.
Long term repetitive action stress can lead to Carpal Tunnel. You could end up going under a surgery that looks like this :


Carpal Tunnel Syndrome and Manual Therapy
Exercises for relief from Carpal Tunnel Syndrome


While you are receiving treatment for Carpal Tunnel Syndrome, regular exercise sessions can help your rapid recovery. The following exercises may be prescribed by your healthcare provider in conjunction with Low Level Laser therapy. In the photos you will see below, the right wrist is the one being exercised. If your left wrist is affected, do the same exercises with the left hand.

When doing each of these exercises, the hand should be flexed until a sensation of stretching is felt in the arm. The position should be held for 10 to 15 seconds for each of 10 repetitions. Try to this set of exercises three times a day. Exercises 1 and 2 flex and extend the hand and stretch the wrist. Bend the hand as shown in the photos and apply moderate pressure to it with the other hand.

Exercise 1 - Wrist Flexion
Bend the hand being exercised backward (palm away from you), as shown in the photots. Wtih the fingers of the other hand, apply pressure.


Exercise 2 - Wrist Extention
Bend the hand being exercised forward (palm toward you), as shown in the photos. Wtih the fingers of the other hand, apply pressure.


Exercises 3 and 4 are similar to 1 and 2 except that an object, such as a pad provides the resistance to the hand, instead of your other hand.

Exercise 3 - Wrist Flexion against surface
With your arm held vertically, press your hand, palm down, on a firm surface, as shown in the photo.

Exercise 4 - Wrist Extension against surface
With your arm held vertically, press your hand, palm up, on a firm surface, as shown in the photo.

Exercises 5 and 6 involve the side to side range of motion of the hand.

Exercise 5 - Radial Deviation
Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand toward you. Keep the hand horizontal.


Exercise 6 - Ulnar Deviation
Place your hand palm downward. Grasp the fingers of the hand to be exercised with your other hand (as shown in the photo) and twist the hand away from you. Keep the hand horizontal.



2 comments:

Robert Saunders (Skylarking) said...

This is a great post, with great graphics and photos. I'm a little squeamish when it comes to surgery, but I'm sure many have heard of carpal tunnel, but few know what it actually entails to correct it surgically.

PRand said...

good post. i have also installed a timer that goes off every 30 minutes. i try to stand up and walk into another when i hear it. lol.