Computer-related RSI

Computer-related repetitive strain injury (RSI) is a potentially debilitating condition that occurs from overusing the hands and arms to perform repetitive tasks, such as typing, writing, or clicking and moving a mouse. These repeated physical movements can damage the tendons, nerves, muscles and other soft body tissues. Anyone using a computer on a daily basis should be informed about RSI. Today we're seeing an epidemic of injuries to the hands, arms and shoulders. The countless and ceaseless repetition of keystrokes as well as the clicking and dragging of the mouse and other pointing devices accumulates damage to the body. This can happen with stress, fatigue and pressure job demands, which can result in career loss.

Ergowellness is happy to provide you with the help you need to ensure healthy computing!

12 tips for an ergonomic workstation

It is important to have a good ergonomic set up, but also to recognize that we need to keep our bodies moving and changing positions often. Healthy computing means more than setting up a good workstation, but also taking good care of your overall health with proper nutrition, exercise, and work life balance.

Below are some general tips and recommendations for a proper ergonomic setup:

1.Top of monitor at or below eye level
2. Monitor and keyboard centered in front of you
3. No glare on screen
4. Documents in line with keyboard and monitor
5.  Negative tilt keyboard support  or, better yet, learn Dragon Dictate to mix it up! Nuance.com
6. Wrists  are flat and straight, neutral position
7. Arms and elbows close to body, relaxed
8. Change postures often
9. Download RSIguard.com
10. Take frequent short breaks
11. Feet flat on the floor or foot rest
12. Know the warning signs of burning and tingling and pain, get help early!

Laptop precautions

Remembering back, I didn't start having many problems until I switched to a laptop. With this transition from a stationary computer to a laptop, I became more mobile, yet working at a laptop made my work completely ergonomically incorrect. Awkward and static postures while keyboarding was certainly a key factor leading up to the challenges I experienced with arm and hand symptoms.
If you are determined to do the majority of your work on a laptop, consider purchasing a nice big screen that can be hooked up to your laptop. Arrange the screen so that it is slightly below eye level. This will ensure you're not hunched forward while working, which would otherwise occur while working a small laptop screens. Ultimately, this will help you keep good posture and promote optimal health and well-being at the computer.

Micro-traumas to muscles

When we are repeating the same movements throughout our day we are causing micro traumas to muscles. This is why it's important to get moving and take breaks from what were doing with our hands and our arms. Treat yourself to a nice desk, a comfortable chair that fits you specifically, keep things within easy reach. Make sure everything is at eye level. Be sure to have your shoulders relaxed and at 90° :-) we would love to come and do a computer workstation evaluation with you, and customize your work setting and work life habits to you specifically. In this way, you can be sure to be taking good care of yourself  and prevent any repetitive strain injuries,  as well as increase your efficiency and productivity.

RSI

What is RSI?
Repetitive strain injuries occur from repeated physical movements doing damage to tendons, nerves, muscles, and other soft body tissues. Occupations ranging from meatpackers to musicians have characteristic RSIs that can result from typical tasks they perform. The rise of computer use and flat, light touch keyboards that permit high-speed typing have resulted in an epidemic of injuries of the hands, arms, and shoulders. Use of pointing devices like mice and trackballs are as much a cause, if not more so. The thousands of repeated keystrokes or long periods of clicking and dragging with mice slowly accumulates damage to the body: another name for the condition is cumulative trauma disorder. This can happen even more quickly as a result of typing technique and body positions that place unnecessary stress on the tendons and nerves in the hand rest arms and even shoulders and neck. Lack of adequate rest and breaks and using excessive force almost guarantee trouble.

Symptoms:
Tightness, discomfort, stiffness, soreness or burning in the hands, wrists, fingers, forearms, or elbows
Tingling, coldness or numbness in the hands
Clumsiness or loss of strength in coordination in the hands
Pain that wakes you up at night
Feeling a need to massage your hands, wrists and arms
Pain in upper back, shoulders, or neck associated with using the computer

Reference: Paul Marxhausen  website: http://eeshop.unl.edu/rsi.html

Try not to hunch

 It is good not to hunch over your computer, rolling your shoulders forward. Sit tall with good posture. Ear, shoulder, hip, all in good alignment. This will help avoid pinched nerves over time.

MacSpeech upgrade: Dragon Dictate

MacSpeech is now Dragon Dictate! There has been a tremendous upgrade that makes this program even more great than it was!

Now experience completely hands-free computing without ever having to touch a mouse again!

A fabulous new edition to the program adds a feature so that you can command the mouse to move, click, drag, select etc. all with your voice.

Save your hands now, sit back and enjoy the pleasure of mouse   free computing!

Available for PC and Macintosh.

www.nuance.com

Practicalities

Your computer screen should be slightly below eye level.

Your mouse and your keyboard should be beside each other and allow for your shoulders to be at 90°.

Have a beautiful day!

Yoga and Green smoothies

Ok, I am going to push for drinking green smoothies full of nutrition and a fantastic blender called Blendtec, found at blendtec.com.
Try this:
1/2 of an apple
handful of Kale or chard
stick of celery
cucumber slices (a few)
Almond milk to taste
1 cup water
pinch of ginger

Experiment!

Keep the body stretched and limber, try Hot HouseYoga at hothouseyogaonline.com, 127 N. Higgins, Suite 9. Or the Bikram school of India, 211 N. Higgins, Suite 403, bikrammissoula.com.

Keeping healthy, while implementing proper ergonomics and micro breaks!
Keep things in easy reach at your desk, mouse level with keyboard.