How to sit infront of a Computer
The regular computer users operate between 50,000 and 200,000 daily jokes. Under certain circumstances and for vulnerable individuals, frequent use of the computer that is awkward postures,
repetition, and strong efforts may be related to the nerves, muscles, tendons and ligaments.
If you use a computer extensively (several hours per day), many experts recommend that you consider workstation design and posture techniques to minimize the risk of injury to the hand / arm, shoulder, neck and the back.Overuse injuries develop over time, and may establish more quickly if you spend long hours sitting at a computer at home and at work.
Symptoms
The problem symptoms may include numbness of the fingers, sore wrists, back pain, or eyestrain (redness, dryness, irritation, temporary blurred vision and headaches).You can also develop general aches and pains in the neck, shoulders, arms, back, thighs and legs (postural fatigue) or persistent pain or pain in the muscles, tendons and other soft tissue (repetitive strain injury) .
Injury Prevention
"An ounce of prevention is worth a pound of cure." Most computer Avoid overuse injuries. Some experts suggest that to reduce the risk:
Use a proper workstation setup.
Use correct posture including keyboard and pointing device techniques.
And most importantly, take frequent breaks.
Workstation ConfigurationIf you're like most people, is more productive and efficient in a workstation that conforms to body size.Many experts suggest that the ideal workstation lets you work on (neutral) natural positions that can minimize the strain on your body. A workstation does not match your body can force vulnerable people in uncomfortable positions as hunching, slouching, stress, or twisting.Some believe that working for long periods in stress positions may be related to musculoskeletal injuries. These experts say that problems with the workstation set for some people might include the use of a chair that is the height or the wrong size or not compatible with the back and the right height of work surfaces (desktop and keyboard), the monitor and source documents.
ChairMany people find that a good chair is one that suits your body. You should choose one that is stable and fits easily in height and tilt. Consider a chair with a backrest that supports the curve of the back (lumbar). Sit in the chair when working on the computer.Experts suggest that you plan to place your thighs level with your knees at about the same level as your hips. Rest your feet comfortably on the floor or on a footrest, if needed.Some experts recommend that the President also:
Support the forearms with adjustable arms that position your elbows close to your waist.
Having a padded seat with a tray of at least one inch wider than the hips and thighs.
Slope down slightly and allow a finger space between the breath 2-3 seat and back of knees when sitting.
Consider a database with a minimum of 5 points that roll on wheels (wheels).Work surfacesMany people may feel more comfortable when the table height is approximately elbow height when sitting. Make sure there is enough space under the countertop to fit comfortably knees and thighs.Consider having the height of the clamping surface of the keyboard and mouse or trackball about 1-2 inches above the thighs. Center your keyboard in front of your body.Many experts suggest that when using a keyboard in the correct position:
The elbows remain close to your body at an open angle allowing circulation of the lower arms and hands.
His arms are almost perpendicular to the ground.
The wrists are nearly straight.It may be more convenient if you use your arm, not just your wrist to move the mouse. Choose a mouse that fits the size of your hand comfortably and is as flat as possible to minimize wrist tension.
Monitor and Source DocumentsProper placement of the monitor may help some people avoid eye strain, neck pain and shoulder fatigue by keeping your head and neck as straight as possible. Some experts suggest that the monitor must be separated from the keyboard and focuses directly in front of you. Place the monitor:
Approximately arm length (20 and 26 inches).
With the top of the screen at eye level so you can see clearly and without looking up.Place a document holder between the monitor and keyboard or next to the screen to avoid twisting your neck to see the source material. Additional Considerations workstation:
Locate your work, away from sources of glare such as windows.
Organize your workstation so the objects you need most often are within easy reach.
Some find it helpful to use a headset if you talk on the phone and type at the same time.
Posture, keyboard and pointing techniquesWhen using a workstation set-up correctly, you can sit at the computer in a (neutral), natural relaxed can help reduce the risk of developing musculoskeletal injuries:
Plugs: The ears are in line with the top of the shoulders, and shoulders in line with hips.
Shoulders: arms hang relaxed and close to the body.
Dolls: The hands are straight lines with lower arms.Keyboard and pointing techniques:
Keep your fingers relaxed while typing and using a mouse.
Use a light touch on the keyboard instead of pressing the keys with excessive force.
Hold the mouse gently.
Do not hold a pencil or anything else in your hand while typing or using the mouse.
Relax your fingers and hands between bursts of typing or moving the mouse with a straight wrist posture flat.Additional advice:
Do not rest your elbows on hard surfaces.
Rest your eyes to focus on distant objects (for example, looking out the window).
Frequent breaksThe body is not designed to withstand yet even in the correct position for long periods of time. Some people find that using a computer extensively can cause discomfort, so regularly pauses are not a waste of time. Change the seating position from time to time, standing or stretch whenever you start to feel tired. Depending on their work and the environment, it is recommended to take breaks.Basic stretching exercises can help keep joints flexible and muscles that are used when sitting at a computer. Some examples:
General: Stand up and stretch your arms above your head.
Neck: Tilt your head to one side (ear to shoulder), waiting, relax and repeat with the other side.
Shoulders: Slowly shoulders up to your ears and hold briefly.
Pulse: Keep your arm straight in front of you, pull back the hand with the other hand and pull down, hold, relax and repeat with the other hand.
LaptopsSome individuals may find the design of a laptop is inherently problematic because the screen and keyboard are not in separate places. When using a laptop or head / neck is inclined to see the screen, or hands / wrists use poor posture at the keyboard. If you use a laptop frequently, consider buying an external monitor or an external keyboard to improve workstation configuration. If you are using a laptop only occasionally, it is possible that the positioning of the computer on your lap for the neutral wrist position is more comfortable. Sharing is sexy
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