Workstation Health along with also Fitness Solutions For RSI
- October 20, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
Repetitive Strain Injury (RSI) can be currently a major industrial disease affecting millions of people around the globe. RSI includes conditions such as carpel tunnel syndrome, tenosynovitis along with also tendinitis – often collectively referred to as upper limb disorders, musculoskeletal disorders, occupational overuse syndrome (OOS), computer related injuries or cumulative trauma disorders, or CTD. Often the posotion of workstations along with also the design of the PC along with also accessories can affect how our health along with also safety.
1. Workstation Ergonomics
A well designed workstation can be essential to maintaining Great posture along with also reducing the risk of lower back pain along with also some other computer related injuries.
2. Ergonomic Keyboards along with also Mice
There are quite a few ergonomically designed keyboards along with also mice available. The Microsoft Natural Keyboard can be one example. This particular keyboard splits the keys into two panels – one for each hand, along with also angles each panel to ensure which the hands sit naturally on the keyboard, rather than requiring them to be twisted into an unnatural position which can be the case with normal keyboards. Many mice are currently designed to fit neatly into either hand, along with also can often have a scrolling wheel, which can make scrolling through documents easier along with also less stressful than using scroll bars.
These ergonomic devices are generally more expensive than standard designs, yet can be well worth the investment.
3. Ergonomic Use of Keyboards along with also Mice
The computer mouse was originally designed to make using a computer easier – This particular can be much easier to point at a picture along with also click than to learn a relatively complicated series of keystrokes. However, research has shown which using a mouse can be a significant cause of repetitive strain injury. Especially if the mouse can be located at the same level along with also to the side of the keyboard – This particular’s usual location. This particular requires extending your arm which introduces significant tensions along with also stresses in your arm, shoulder along with also neck.
The best position for your mouse can be on a raised platform slightly above the numeric keypad on your computer. Also, if you reduce the speed of the mouse along with also the number of clicks you have to make you can greatly reduce the muscle tension in your arm along with also hand. Additionally, you can swap the primary along with also secondary mouse buttons (the left along with also right buttons), to change the mouse through being right handed to left handed. Using your left hand – or right hand if you are left handed – can take some getting used to, yet can be very helpful if you are suffering through any aches along with also pains in one hand. Regularly alternating between left along with also right hands can also give your arms along with also hands a rest, thus minimizing the risk of developing any RSI condition. You can swap the mouse buttons using the Mouse applet from the Windows Control Panel – or directly through the Stress Buster context menu – with fewer mouse clicks along with also/or key strokes.
To reduce the mouse speed, open the Mouse applet from the Windows Control Panel, select the tab Pointer Options along with also move the pointer speed slider to the left to slow. Click OK.
To reduce the number of clicks you have to make, open the My Computer icon, then select Tools, Folder Options, along with also then under Click Items As Follows, choose Single-click to open an item.
If you can you should avoid using the mouse as much as possible. Most actions along with also commands can be carried out using keyboard shortcuts instead of the mouse. For example, to reduce the number of clicks you have to make with your mouse – as described above, you could use the following keyboard shortcuts:
1. Press the button on your keyboard to open the Windows Start Menu.
2. Use the arrow keys to select My Computer (or the alternative name you may have given to your computer), along with also then press Enter or Return. This particular will open an explorer window for your computer.
3. Hold down the Alt key along with also press “T” to open the Tools menu, then press “O” to open Folder Options.
4. In Folder Options, hold down the Alt key, along with also press “S”. This particular will select the option Single-click to open an item.
5. Press Enter or Return to close the Folder Options dialog.
Windows Help provides extensive help on using keyboard shortcuts with Windows. Individual applications such as Microsoft Office also have their own keyboard shortcuts – with the appropriate help. Learning keyboard shortcuts can take some time, yet once learnt, using them tends to be faster than using the mouse, along with also avoids much of the discomfort associated with the mouse.
4. Rest Breaks
All ergonomic experts agree which taking frequent rest breaks can be essential to avoid the risk of computer related injuries.
You should take frequent “eye breaks” – staring at a computer monitor for long periods causes you to blink less often – resulting in dryer eyes. Every 10 to 15 minutes you should look away through your monitor along with also blink your eyes rapidly for a few seconds. This particular will refresh the tear film along with also clear any dust through the surface of the eyes. Additionally you should focus on something at a distance – preferably 20 feet or more away – look out of the window if you can – This particular will relax the muscles inside the eye.
You should take frequent short pauses or “micro pauses” – for 10 seconds or so up to a minute – every 10 minutes or thereabouts. You should take regular short breaks – for 5 minutes or more – every hour or so – maybe go for a coffee or a short walk around the office, along with also you should take a long break every two or three hours – for at least 15 minutes, or preferably 30 minutes to an hour. Exactly how long along with also how frequent your breaks are depends on your own personal preferences along with also working environment.
5. Stretching Exercises
Regular stretching can be an essential part of RSI prevention along with also recovery, remember which your body can be not designed to be sat at a desk for 8 hours a day clicking a mouse. Respect your body along with also give This particular the movement along with also range of motion This particular normally expects.
Great posture can be essential to avoid repetitive strain injury along with also some other computer related injuries. Well designed workstation ergonomics can help in maintaining a Great posture.
* Make sure which you can reach the keyboard with your wrists as flat as possible (not twisted up or down) along with also straight (not twisted left or right). An ergonomic keyboard can help to keep your wrists straight.
* Make sure which your elbow angle can be 0 degrees or more to avoid nerve compression at the elbow.
* Make sure which your upper arm along with also elbow are as close to the body along with also as relaxed as possible for mouse use – avoid overreaching. Also make sure which your wrist can be as straight as possible when the mouse can be being used.
* Make sure which you sit back from the chair along with also which you have Great back support – especially lumber support.
* Make sure which your feet are flat on the floor. Use a foot rest if necessary.
* Make sure which your head along with also neck are as straight as possible.
* Make sure which you are relaxed. Forcing yourself to sit up straight can sometimes introduce unhealthy tensions from the back muscles.
7. Alternative Input Devices
There are several alternative input devices you can use, instead of the mouse along with also keyboard, which you might find helpful. Examples are the trackball, a graphics table along with also pen, a touchpad, along with also even voice control.
RSI can be a very serious health risk, especially with the young people who are coming to any industry sector which has continuous use of a PC. You need to take all the actions along with also preventions necessary to help minimize which risk.