Ergonomic Tips for Computer Users

Ergonomics:

Study of how people physically interact with their work – fitting the job, the equipment and the work environment to the worker.

Office of Horrors

Ideal Office

Additional Setup Steps

• Eliminate any reflection on your monitor.• Position any additional equipment in accessible places.

Keyboarding SECRET

S - Sit up straight, arms and wrists straight

E - Eyes on the book or copy

C - Correct fingering

R - Reasonable Rhythm

E - Erase errors correctly, or not at all

T - Tap keys, NO mashing

Keyboarding Hints

Fingers curved and upright over home keys Wrists low, but not touching frame of machine or keyboard Forearms parallel to slant of keyboard Body erect, sitting back in chair Feet on floor for balance Eyes on the copy

Before you can begin word processing, you must first know some keyboarding basics. The essential features of proper position are as follows:

Home Row Keys

Locate the home row on your keyboard.

Left-hand fingers on F-D-S-A and right-hand fingers on J-K-L-;

Fingers curved

Keep your fingers well curved and upright – do not rest wrists on keyboard.

Keystroke

Strike each key with a light tap, with the tip of the finger, snapping the fingertip toward the palm of the hand.

Spacebar Movement

Strike the space bar with the right thumb; use a quick down-and-in motion (toward the palm). Avoid pauses before and after spacing.

Enter Key

To return the cursor to the left margin and move it down tot he next line, strike the enter key (hard return). Reach the right little finger to the enter key: strike the key and return the finger quickly to home key.

Can you pass the “nickel” test?

Students team up with partner One student places a nickel on each hand of

their partner. Nickel is placed in the middle between students wrist and first knuckle.

Student types for a specified time and not have the nickels fall off.

If the nickel doesn’t fall off - you have excellent techniques.

Now have the partners switch.

Exercises for the office/home

One of the biggest injury risk factors is static posture. Try to spend at least 5 minutes every hour away from your computer. Remember to ONLY stretch to the point of mild tension. Try to incorporate the stretches into your daily routine. This slide provides some illustrations of simple active stretches to

perform at the office.

Hand Exercises Tightly clench your hand into a fist and release, fanning out the fingers.

Repeat 3 times

Back and Shoulder Exercises

Stand up straight, place your right hand on your left shoulder and move your head back gently. Do the same thing for the right shoulder

Head and Neck Exercises

Move head sideways from left to right and back to left Move head backwards and then forward

Computer and Desk Stretches …

Sitting at a computer for long periods often cause neck and shoulder stiffness and occasionally lower back pain. Do these stretches every hour or so throughout the day or whenever you feel still. Also be sure to get up and walk around the office whenever you think of it. You’ll feel better.

… Computer and Desk Stretches

… Computer and Desk Stretches