Safety tips

Safety tips using PC or Android users:

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Don't get yourself getting sticking to PC or your I-phone no matter how much work load you have or how addictive it can be. We know most people do nearly all their work on a computer these days, but life with a keyboard or keypad can be dangerous to your health especially long time viewing on display monitor or screen. So stay safe and well

 

As computer use has increased both at work and home in recent years Repetitive Strain Injury (RSI) has become associated with keyboard use is an umbrella for a range of more specific occupation-induced injuries that can affect the hands, wrists, elbows, arms, shoulders and neck, and may affect tendons, synovial spaces in joints, or nerves.

Here are 14 simple steps to help prevent RSI

with Posture & technique:

1. Have a break every so often when using your computer. Every half hour or so, get up and walk around, get a drink of water, stretch whatever muscles are tight, and look out the window at a far off object (to rest your eyes). Only use the computer as much as you have to. Don’t email people when you could walk down the hall or pick up the phone and talk to them.
2. Think about what you are going to write before you type to avoid unnecessary editting. Look something up in a book instead of searching the Web.
3. Optimize workstation to reduce strain on your body. Make sure your monitor is directly in front of you, with the top of the screen at eye level. Make sure your keyboard and mouse are low enough to allow you to relax your shoulders.
4. Sit up straight. Make sure your chair supports your spine in an erect position. Use good posture. If you can’t hold good posture, it probably means it’s time for you to take a break from typing. If you are perpetually struggling to maintain good posture, you probably need to adjust your workstation or chair, or develop some of the support muscles necessary for good posture. A towel roll at the base or your spine can provide significant support.
5. Make sure you use proper technique, let your hands float above the keyboard when you type, and move your entire arm when moving your mouse or typing hard-to-reach keys, keeping the wrist joint straight at all times. This lets the big muscles in your arm, shoulder, and back do most of the work, instead of the smaller, weaker, and more vulnerable muscles in your hand and wrist.
6. Pace yourself. Take a 5-to-10 minute break every 20 minutes and limit your overall time at the computer.
7. Do appropriate upper-body strengthening and stretching exercises. Exercise regularly. Include strengthening, stretching, and aerobic exercises. Yoga and Pilates are especially effective.
8. Stretch frequently while at the computer.
9. Do not continue working at the computer, or other hand-intensive activities if you are experiencing fatigue, or pain.
10. Avoid using the mouse and trackball whenever possible. If at all possible use the keyboard instead.
11. Don’t stretch for the hard-to-reach keys, e.g. BACKSPACE, ENTER, SHIFT, CONTROL… basically everything but the letters. Instead, move your entire hand so that you may press the desired key with ease.
12. Use two hands to type combination key strokes, such as those involving the SHIFT and CONTROL keys.
13. When writing, avoid gripping the pen, or pencil too tightly. If your pen or pencil requires you to press too hard, go and buy a new one.
14. It is a good idea to rest your elbows and wrists when you are not typing.

Upright Sitting Upright sitting posture. The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical. Figure 1. Upright sitting posture Figure 2. The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical

Standing Standing posture. The user's legs, torso, neck, and head are approximately in-line and vertical. The user may also elevate one foot on a rest while in this posture. Figure 3. Standing posture Figure 4. The user's legs, torso, neck, and head are approximately in-line and vertical

Declined Sitting Declined sitting posture. The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical. Figure 5. Declined sitting position   Figure 6. The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical

Reclined Sitting Reclined sitting posture. The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs. Figure 7. Reclined sitting posture Figure 8. The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs