Ergonomics is also known as comfort design l, functional design, and systems, is the practice of designing products, systems, or processes to take proper account of the interaction between them and the people who use them. Ergonomics is also the field of study that atempts to reduce strain, fatigue, and injuries by improving product design and work space arrangement. The main objective is to be comfortable, and relaxed posture.
To protect yourself from strain and pain, you have to follow the following guildlines:
1. Adapt laptops
laptops are not ergonomically designed for prolonged use. Buy if you want to use it for long, it is best to separate your monitor and keyboard because, monitor and keyboard are close together and they can't be in good position at the same time. The laptop can be placed on books so that the top of the screen will be at eye level, then use an external keyboard so that your elbows can rest at 90 degree by your side.
2. Adjusting of work pattern
please reduce prolonged time while working on your Computer. Just segment your work into smaller segment. For example,alternate the use of mouse with reading and searching the web.
3. Movement
Your movement has many benefits. It relaxes your tissues, lubricate joints and prevent stiffness, improve circulation, reduce fatigue, and build stamina. While working on your computer you have to take movement as an habit said as to avoid health threats. At least every 15min, take a short break for 10-30 seconds, to move your body and every 60-120minite, take a brief break to walk around for 2-5 minutes.
**Exercises you can do while working on your computer **
1. Shoulder/neck
How to exercise your neck is by rotating your head slowly to the right and left. To exercise your shoulder, circle your shoulders then reverse direction. Bend your neck approaching the left shoulder and then for the right.
Chin tuck: Slide in your chin inward, without bending your neck. Or tuck chin in, attempting to touching the back of the neck to the wall while also maintaining head contact.
Shrug: Raise your shoulders slowly towards towards ear and hold for some seconds. Then gradually bring it down and release.
2. Back
In front of the body, raise your arms in with elbows bent and thumbs up, then pull elbows back squeezing shoulder blades together. Hold for some seconds then release. You can stretch up by sitting up straight and imagining a cable attached to the top of your head, then slowly stretch to be as tall as possible, then hold for some seconds and then release.
3. Arms
Relax your arms by dropping them and hand them to your sides, you can also shake them for some second to free the arms from stiffness.you should also rotate your arms in front of your body, raise your hand up and gently to the two sides. You also learn how to spread your fingers as apart as possible.
Feet
Flex your toes up and then curl toes under and the realest after a few seconds. You also circle your feet slowly from the ankle and then reverse after some seconds.
Eyes
Roll your eyes clock and anti-clockwise. And then exercise your eyes by periodically looking away from your our computer.
Visit the medical care if you are experiencing the following symptoms
1.. Constant pain
2.. Numbness
3.. Weakness and other problems that arises.
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