Safety First Publication

 

Workstation Warm Ups and Other Safe Computer Use Habits

By Robert J. Emery, Dr.P.H.

Want to go home from hours at a computer with shoulders, back and neck in good shape?

The first thing to do is make sure your workstation is set up to help you do just that, like the one to the right.

Your keyboard, monitor and mouse all should be aligned properly. Read more about ergonomics in The Leader Update.

Your chair should be high (or low) enough so your elbows are just a bit higher than the keyboard. Your forearms should be at a 90-degree angle to your upper arms when you are typing.

The monitor screen should be free of glare from overhead lights or glare from windows behind the monitor.

The second thing is to take a series of mini-breaks throughout the day. Every 40 minutes or so, you should take a break from working at the computer or do some type of stretching exercise. One note of caution, do not perform stretches if you’ve got a pre-existing injury or strain.

We offer here some suggestions for mini-break exercises:

Neck stretch (3 times on each side):

  • Tilt head to one side (ear towards shoulder)
  • Hold for 15 seconds
  • Relax and return head to neutral

Shoulder shrug (10 times):

  • Slowly bring shoulders up to the ears and hold for 3 seconds
  • Rotate shoulders back and down to neutral

Executive stretch (twice):

  • While sitting, lock hands behind head
  • Bring elbows back as far as possible
  • Inhale deeply while leaning back and stretching
  • Hold for 20 seconds
  • Exhale and relax

Wrist stretch (3 times for each wrist):

  • Hold arm straight out in front of you
  • Pull the hand gently backwards with the other hand, then pull downward
  • Hold for 20 seconds
  • Relax

Palming:

  • While seated, brace elbows on the desk, close to the desk edge
  • Let weight fall forward
  • Cup hands over closed eyes
  • Inhale slowly through nose and hold for 4 seconds
  • Continue deep breathing for 15-30 seconds

For some great tips, bookmark these sites:

For a personalized ergonomic assessment of your workstation, please contact Environmental Health & Safety , 713-500-8100.

Date Modified: 02/23/2007