Computer Related Strain
|Many employees spend the bulk of their eight-hour workday in front of a computer. If you are among those who must use a computer to accomplish most of your work, take a few moments to review and practice some simple exercises to help prevent and relieve muscle tension.|
How to Stretch
Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for 5-20 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch.
After holding the easy stretch, you can move a fraction of an inch farther into the stretch until you feel mild tension again. This the developmental stretch which should be held for 10-15 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility.
Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch, stretch relaxed and limberness will become just one of the many byproducts of regular stretching. If you have had any recent surgery, muscle, or joint problem, please consult your personal health care professional before starting a stretching or exercise program.
Forward Head Tilt
Side Head Tilt
Upward Arm Stretches
|Eye Strain Relief|
|Reduce eyestrain associated with prolonged computer use, by taking vision breaks to relax your eye muscles at least every hour, or more often.
|Other Things You Can Do|
Control your Lighting
Adjust the position of your task lighting (such as from a desk lamp) to maximize illumination while minimizing glare on the computer screen. Control the source of glare on your computer screen by closing window blinds, turning off hallway lights, and repositioning task lighting. Use a monitor glare screen or hood, change your monitor position and tilt, and adjust your brightness/contrast controls to minimize the effects of glare on your screen.
Accommodate Your Vision
Try the following to improve visual comfort while working with computers:
|Carpal Tunnel Relief|
|Help relieve compression of the median nerve in the wrist by taking frequent, brief breaks from typing or other repetitive wrist motions.|
|Learn relief exercises:|
|For more information on ergonomics,
contact Amy Hayes @ (517) 285-2412 in the
DLEG Rehabilitation Services Accommodation Center.
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