Optimize your performance and prevent computer-related injuries with
Healthy Computing Email Tips. Each week we provide hints to help you stay
healthier while working.
“Can’t you leave the computer at work instead of being married to it and
taking it on our vacation?” is no longer an uncommon complaint. The
ubiquitous laptop is used at work, in subways, planes, cars and on the
kitchen table, writing desk and sometimes even in bed. In the constant use
of the laptop, we often collapse to see the screen or place our hands at
incorrect heights. Presently more laptops are sold than desktops. Optimize
the ergonomic environment and reduce LAPTOPITIS.
HOW TO REDUCE LAPTOPITIS:
Optimize the ergonomic set up and check your angles.
- Are your hands too high because the laptop is on a kitchen table or
regular desk? Raise your seat so that your elbows are in a 85-110 degree range and
your writs are level (e.g., sit on a pillow). - Are you tilting your head down to read the screen?
Look down with your eyes while holding your head slightly more
erect. Take every opportunity not to look at the screen while you
work. Move and rotate your head from side to side and back and forth.
Curl and uncurl your spine by gently arching and rounding your back
and neck. - Use a laptop stand for convenience (see http://www.backshop.nl) with an
external split keyboard (see http://www.goldtouch.com), mouse, trackball or
track pad. - Use a docking station for ease of use and/or use an external monitor
that can be adjust to the correct height: the top of the screen is at
eyebrow level.
Practice micro- and large movement breaks.
- Move your head, neck and back every 15 minutes (e.g., imagine a pointer
at the top of your head and draw figure “8” on the ceiling while
relaxing your shoulders and continuing to breath). - Relax your shoulders and arms every minute (e.g., drop your hands to
your laps after hitting return and then continue to type). - Install a reminder program, such as “Stretch Break” (see
http://www.paratec.com). - Implement all of the Healthy Computing Email Tips.