Basic Set-Up For Computer Survival

1. Sit High. So that knees are lower than the hip joints.

2. Position Monitor. As high as your head.

3. Don't Wear Bifocals. Have dedicated glasses for computer use.

4. Keyboard Must Be Low. So that hands are lower than elbows.

5. Keyboard Should Be Flat. Keep wrists straight.

6. Mouse. Must be close to you and as low as the keyboard.

7. Work With Your Elbows At Your Side. Avoid reaching as much as possible.

8. Use A Headset. For the phone rather than tucking it under chin.

9. Don't Lean. On your armrests or on your desk when typing, writing or using the mouse.

10. Don't Lean. On your wrist rest while working. Use keyboard as if you were playing the piano.

11. Sit Straight. Don't slouch and support your back if resting or tired.

12. Get Up Often. Walk about for a minute or two.

13. Do Stretches:

            a. Look up x 10reps. (for neck)

            b. Bend backwards x 10reps. (for back)

            c. Stretch arms straight up x 10reps. (for shoulders)

            d. Stretch your hands back x 3reps. and holds for 20sec. (for typing muscles)

Print This Off And Pin Up Near Your Computer

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The Computer Survival Program

Next Training Day:  Core Strengthening

Learn How You Could Have Your Own Personal
Lifestyle Fitness and Rehabilitation Coach

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Q&A

How could I hurt my back and neck by picking up something so light?

            Often when I am working with clients, they express surprise at how easily they injured themselves. For many, something as simple as picking up a pencil off the floor results in severe back pain, or reaching for a jacket in the back seat of the car creates a twinge of shoulder pain. Most people are aware of the expression “the straw that broke the camel’s back.” That expression holds true for many back and shoulder pain suffers. It was not the specific act that caused the symptoms; it is the repetition of an act or habit over a long period of time. Reaching for the pencil was the final straw after endless hours and days of sitting in front of a computer.

            Training the mind will result in an increased level of self-awareness, which will make you aware of bad habits or patterns that could result in a significant injury. Observe yourself and study how you work, perform certain chores, and participate in recreational and sporting activities. The sooner you catch your mistakes and take preventive action, the more you diminish your chances of a setback or injury.

In theory then, injury prevention is the ability to recognize and avoid ergonomically incorrect situations and patterns?

            You are absolutely right. When the fuse principle has been implemented, the inner self will turn to the body to perform certain activities. At the same time, the inner self will turn to the mind to recognize dangerous situations or destructive patterns before an attempt to perform the activity occurs in the first place.

            As stated earlier, most injuries occur because individuals perform activities incorrectly over a period of time, not at one given moment. The body can be as stubborn as the mind, meaning it will continue to perform activities no matter how much discomfort or harm it may generate. Eventually, the body will be unable to continue, and this highly mechanized machine will break down. The body will persist as long as it possibly can with no guidance at all; it is the mind’s job to think on the body’s behalf. If the body is about to perform an activity beyond its capabilities, it is the mind’s job to recognize that, take action, and make sure the activity does not take place. If the body is being pushed due to ergonomically incorrect activities, whether in sports, at home, or at the workplace, the mind is the tool that must recognize this and stop it or alter the patterns, allowing the activities to be performed safely.

            Like a home safety inspector, your mind is responsible for the body’s well-being, and it must establish rules of how the body must work. There will be times, especially for the middle-aged man or woman, when you might want to try something new or an activity that can be challenging. The inner self must be aware of the circumstances and what is involved. The inner self then must be able to evaluate the body’s abilities and accept the pros and cons presented by the mind. From this whole process (better known as the fuse principle), a sound and intelligent decision will be made. Sometimes it may not be what you want to hear, but your body will thank you for it.

Excerpt from Structurally Sound – Renovating The Middle-Aged Body.

                     Written by:

                     Jonathan Paull (B.A.,P.T.S.,M.E.S.)

                     Lifestyle Fitness and Rehabilitation Coach