Take Ten

Using a computer for long periods of time without a break can make your muscles stiff and sore. To decrease your chances of repetitive strain injuries, follow these suggestions:

• Adjust your chair, work surface, and monitor correctly.
  
  
• Practice safe work habits (posture, arm positionand and so on.)
  
  
• Take frequent, short breaks to stretch and get your blood flowing. Here are some exercises you can do for your neck and shoulders and wrists and hands.
  
  
  

Also check out Human Factors Guidelines for additional information on setting up your workstation.

Adjusting Your Chair

• Adjust the height of your chair so that your feet are flat on the floor and your legs are at a 90- to 95-degree angle at the knee. If your feet are still dangling, use a foot rest.
  
  
• To reduce muscle fatigue in the back, neck, and shoulders, keep your lower back against the back of the chair.
  
  
• To improve circulation and posture, avoid crossing your legs.
  
  

Adjusting Your Work Surface

• Adjust your work surface to a height that allows you to keep your wrists flat and straight when you use the keyboard and mouse.
  
  
• Your forearms should be parallel to the floor.
  
  
• Keep your mouse on the same level as your hands and close to the keyboard.
  
  
  

Adjusting Your Monitor

• Adjust your monitor's height so that your eye level is approximately three quarters of the way up from the bottom of the screen.
  
  
• Tilt the screen slightly to eliminate reflections.
  
  
• Your screen should be about an arm's length away. Avoid extending your neck.
  
  
• It's important that you maintain proper eye distance from the monitor.
  
  
• Blink frequently, and focus on distant objects several times each hour.
  
  

  

Practicing Safe Work Habits

• Use the larger muscle groups of the upper body to float your hands over the keyboard.
  
  
• Use the wrist rests to rest your hands while you are not typing.
  
  
• Keep your elbows in at your sides, shoulders relaxed, and your wrists flat.
  
  
• Move your hand and your forearm together as you type and use the mouse.
  
  
• Try not to turn your hands inward toward the thumbs or outward toward the little fingers.
  
  
• Go easy. A light touch is all it takes.

Take Frequent Short Breaks

Take frequent, short breaks. They're more effective than longer, less frequent breaks, because they increase circulation to the extremities and reduce muscle fatigue.

Here are easy exercises to try. They take only a few minutes. Stretch gently. Don't do any exercise that causes pain.

These exercises are not intended as a substitute for proper medical supervision. Consult your doctor if you are experiencing soreness, aching, numbeness, tingling, swelling, or weakness.

Head, Neck, and Shoulders

Head Tilts - Ear to Shoulder

1. Tilt your head to the side and hold the stretch for 10-20 seconds. Feel a good, even stretch.
   
   
2. Tilt your head to the right side and hold the stretch for 10-20 seconds.
   
   
3. Bend your head backward, looking toward the ceiling and hold the stretch for 10-20 seconds.
   
   
4. Bring your head back up slowly and relax.
   
   

Neck Glide

1. Glide your head back, as far as it will comfortably go, keeping your head and ears level. If you do this correctly, you create a double chin.
   
   
2. Now glide your head forward. You feel a little like a duck when you do this one.
   
   
3. Return to normal.
   
   

Shoulder Circles

1. Roll your shoulders forward five times in a wide, circular motion.
   
   
2. Roll them backward five times.
   
   

Shoulder Blade Squeeze - Upper Back

1. Rotate your arms to the back, pinching your shoulder blades together.


2. Relax - return to normal.

Below is another exercise for your upper back. (This one is good because it forces you to stand up and take a break!)

1. Stand in a doorway.
   
   
2. Place one hand flat on the wall on either side of the doorway.
   
   
3. Move slowly forward, an inch at a time, until you feel a good stretch.
   
   
   

Hug Stretch/Arm Wrap

1. Grasp one arm at the elbow.
   
   
2. Pull the arm forward and across the body, as if you are hugging yourself.
   
   
3. Repeat with the other arm.
   
   
   

Eye Roll

Look at the four corners of a large imaginary square, or roll your eyes in a circle. (People look at you a little strangely when you do this one.)

Wrists and Hands

Wrist Circles

1. Hold your hands out, palms down.
   
   
2. Make circles with your fingers by rotating your wrists.
   
   

Pyramid Stretch

1. Start with your hands in a pyramid position.
   
   
2. Slowly bring your arms down, staying together, until you feel a good stretch on the underside of your forearms.
   
   
   

Finger Fan

1. Hold your hands out in front of you, palms down.
   
   
2. Spread your fingers as far as is comfortable and hold for five seconds.
   
   
3. Then make a tight fist.
   
   
4. Relax.