Fitness at the Computer Terminal
by Nan Kappeler (topic expert: fitness) Frequent aches in the lower arms, pains and numbness in the shoulders, back, and upper body parts can all be the result of poor posture at your computer terminal. If you suffer from such discomforts, it is time to straighten up and renew a healthy, pain-free coexistence with your workstation. By taking just 10 minutes a day to stay fit at your computer, you can help eliminate these pains. If you spend more than four hours a day at your computer terminal, you are in the high-risk category for stress-related problems, according to Virginia Peterson, M.S., an industrial hygienist who specializes in office ergonomics. "It is inevitable that a variety of aches and pains, especially in the upper body may result," says Peterson. She contends that 98% of the problems are posture-related from over-use at the computer. Without early intervention, the remaining 2% may lead to more serious injury such as Carpel Tunnel Syndrome. First, take a few minutes to establish a "body-friendly" workstation that is appropriate to your size. While sitting at your terminal, dangle your arms to your sides. Have a friend measure from the tip of your elbow to the floor. Then measure the distance from your floor to your home row of keys (A,S,D,etc.) on your keyboard. The two measurements should be the same. If the measurements differ, try adjusting your chair or check to see that your desk isn't too high. An easy adjustment to make is to sit up straight at the terminal and avoid slouching or leaning back into your chair while typing. Make a conscious effort to push your shoulders down as they become more drawn into your computer. Use a rolled up towel or small pillow between your chair and lower back to give your lumbar spine support. Distancing one's self from the computer is another good way to decrease stress and pain. Set the alarm on your computer to alert you to take a break and stretch your muscles (see exercises below). If you do a lot of reading, invest in a book holder to lift papers and books off the desktop to reduce neck pain. The following exercises should be done daily. To eliminate pain, perform these stretches before you begin your day, and every one to two hours throughout the day. | | Body-Friendly Check List | - Is your nose pointing at the center of your screen?
- Are your feet flat on the floor?
- Do your elbows and home row keys measure the same distance to the floor?
- Are your hips and elbows at 90 degrees?
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Neck : Seated, place your left hand (palm up) under your left leg. Place your right hand across the top of your head. Gently tilt your head to the right side and hold for 15-30 seconds. Reverse your hand position. Repeat the stretch. You should feel a gentle stretch in the sides of your neck. Upper Back : Tight chest muscles increase tension to your middle back by pulling the shoulders forward. To reduce back stress, release the chest muscles by this stretch. Stand in the middle of a small doorframe (a bathroom works well). Keeping your elbows straight, raise your arms out to your side parallel with your shoulders. Bend at your elbows, pointing your hands towards the ceiling (like a right turn signal). Keeping your upper body straight, walk into the doorway and step forward with one foot. You should feel a gentle stretch in your chest. Hold for 30 seconds. Change your arm position to a "V" and repeat step in the doorway. Shoulders : Sitting or standing, raise both your arms towards the ceiling. Hold for 5 seconds. Lower your arms then repeat. For an added stretch, while your arms are extended above you, gently push your arms slightly backwards and hold for 5-10 seconds Middle Back : Sitting or standing, squeeze your shoulder blades together. Hold 10 seconds. Repeat 8-10 times. Wrists : Lay your left elbow on the table with the palm side of your hand facing down. With your right hand, gently bend your left wrist back toward you. Hold 10 seconds. Repeat on the other side. By practicing this simple program, you're likely to be able to work pain-free at your computer. |