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Ergonomics for computer_users

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Shashidhar Kulkarni

This document provides ergonomic tips for computer users. It discusses ergonomics as fitting the job, equipment, and work environment to the worker. It recommends eliminating monitor reflections and positioning additional equipment accessibly. It emphasizes the importance of taking breaks from the computer every hour to spend at least 5 minutes away and provides illustrations of simple stretches to perform at the office, including for hands, back, shoulders, head, and neck. These stretches are recommended to perform every hour or so throughout the day to prevent stiffness and pain from prolonged sitting.

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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.
Exercises for the office 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. Youll feel better.
Computer and Desk Stretches
Computer and Desk Stretches

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Ergonomics for computer_users

  • 1. 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 .
  • 4. Additional Setup Steps Eliminate any reflection on your monitor. Position any additional equipment in accessible places.
  • 5. Exercises for the office 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
  • 6. 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
  • 7. Head and Neck Exercises Move head sideways from left to right and back to left Move head backwards and then forward
  • 8. 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. Youll feel better.
  • 9. Computer and Desk Stretches
  • 10. Computer and Desk Stretches