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Reducing The Risk of Injuries
Reducing The Risk of Injuries
Reducing The Risk of Injuries
Reducing The Risk of Injuries
Prolonged or improper use of a computer workstation may pose a risk of serious injury. To reduce your risk
of injury, set up and use your computer in the manner described in the
“Arrange Your Equipment”
section.
Please note that some people are more susceptible to developing these disorders due to pre-existing
conditions or psychosocial factors (see
“Pre-existing Conditions and Psychosocial Factors”
section).
The precautions described below can however be taken in order to prevent physical discomfort.
Vary Your Workday
If you use your computer for prolonged periods, follow these instructions.
•
Vary your tasks throughout the day.
•
Take frequent short breaks that involve walking, standing, and stretching. During these breaks, stretch
muscles and joints that were in one position for an extended period of time (refer to the
“Stretching
Exercises”
section below). Relax muscles and joints that were active.
•
Use a timer or reminder software to remind you to take breaks.
•
To enhance blood circulation, alter your sitting posture periodically and keep your hands and wrists
warm.
Practice Some Stretching Exercises
The daily exercises described below can be very effective in stopping Repetitive Strain Injury development or
in minimising its effects. They can easily be carried out behind your PC.
•
Bend wrists, stretch and close fingers
- stretch your arms and wrists with closed fingers; keep this
pose for 8 seconds. Repeat the exercise 3 times. You can repeat the same exercise with your finger
stretched.
•
Lift shoulders
- lift your shoulders straight up, hold that pose for 8 seconds and repeat the exercise 3
times.
•
Rotate shoulders
- rotate both your shoulders clockwise and counter-clockwise for 8 seconds. Repeat
this exercise 3 times.
•
Stretch neck and shoulders
- bend your head to the left, right, front and back. Keep each position for 8
seconds. Repeat this exercise 3 times.
•
Stretch the flexors
- fold your hands into a praying position; palms flat against each other in front of
your chest. Pull your hands gently downwards along your chest towards the stomach, keeping the
elbows in the same position. Repeat the exercise 3 times and keep the pose for 8 seconds.
•
Stretch the extensors
- stretch your arm straight forward. Rotate your hand 90 degrees and keep your
thumb down. Grab your hand with your other hand, and gently pull your hand towards you. Hold this
pose for 8 seconds and repeat this exercise 3 times.
