Quick Tips

Here are some quick tips to feel energized while working at the computer! Implementation and commitment to health and wellness while computing will help you feel relaxed energized and more efficient throughout your work day!


Do:

1. Energize and Exercise!
2. Warm up
3. Workstation is comfortable for your body:
• alignment: body is properly aligned
• placement: all items are within comfortable reach, use all vertical space well
• movement: move comfortably and stretch frequently
4. 20/20 rule: 
every 20 minutes, a 20 second break, 
every hour get up and stretch for 5 min.
5. RSIguard.com For easy exercise reminders!
6. Change your relationship with the computer and mix up the tools you use, try a computer tablet for the mouse, what about a Dictate program? 
7. Drink water and eat well!
8. Become efficient
9. Get help if you are in pain!


Don't:

• Stay stagnant
• Twist, crowd legs and arms
• Keyboard and mouse click without frequent breaks
• Stay silent if you are uncomfortable or in pain
• Forget to eat and stay hydrated

Carpal tunnel tips from Alpine Physical Therapy

Carpal tunnel syndrome (CTS) is a common problem affecting the hand and wrist. Symptoms begin when the median nerve gets squeezed inside the carpal tunnel of the wrist. Any condition that decreases the size of the carpal tunnel or enlarges the tissues inside the tunnel can produce the symptoms of CTS.

This syndrome has received a lot of attention in recent years because of suggestions that it may be linked with occupations that require repeated use of the hands, such as typing on a computer keyboard or doing assembly work. Actually, many people develop this condition regardless of the type of work they do.
If you’re experiencing symptoms of carpal tunnel syndrome, I want you to try this super easy and often helpful tip to help ease your symptoms. The next time you’re feeling tingling or pain in your hand and fingers, do this.
Place your hands on your belly. With your other hand, firmly grasp the middle and ring fingers of your sore hand. While securely squeezing your fingers, gently begin to pull your arms apart. You should feel as though you’re two fingers are being stretched out. Hold this stretch for 30 to 60 seconds. You may find that this tactic can help you keep your symptoms at bay. (The picture below shows me self treating my right hand.)

For more information on carpal tunnel syndrome, I invite you to read the document on my clinic website called “A Patient’s Guide to Carpal Tunnel Syndrome.” It’s easy to read, has visually appealing graphics, and gives you helpful information on the causes and treatments for this common malady.
Click here to get the rest of this informative document on my clinic website located at www.AlpinePTmissoula.com.

Avoid reaching

Your keyboard and mouse should be at the same level and close together to allow your arms to relax at 90° angles. Avoid reaching for items such as your mouse or your keyboard, or paperwork. Keep things very close together, this allows our arms and hands to work less and rest more!

The walk station

Check out the sit to walk station! http://details-worktools.com/walkstation/

 What a fantastic idea for staying mobile and introducing various work positions for the body while at the computer! This is a workstation that can be used in a sitting position and then transformed to use a treadmill while walking at a maximum speed of 2 mph, all while accomplishing the work you normally do while seated.

“Throughout the day, an individual can move from sitting, to standing, to walking at the push of a button. The only lost time is the time it takes to change from a pair of dress shoes to a casual pair of walking shoes.”