14 tips for healthy functioning of the computer
1. Create jobs for themselves.
2. Use a special stand for your laptop, if you spend it for more than 2 hours.
3. Between the monitor and your eyes shall not be less than 50 cm (arm's length).
4. Adjust the monitor height so that the top part of it is at the level of your eyes.
5. Adjust the monitor so that you do not interfere with the glare from windows or lighting.
6. Tilt the monitor back to 10-20 degrees, subject to the lighting conditions. It will be easier for your eyes.
7. Keyboard height should be at your elbows (if your keyboard has a slope that is measured by its center).
8. Tilt the keyboard at 10 degrees back. So it will be more convenient to your hands when typing.
9. Use the adjustable seat or chair.
10. Let us rest our eyes periodically by focusing on distant objects.
11. Get up from the chair and sip your back muscles and arms.
12. The object that you're looking at (the monitor or a book, it does not matter) should be right in front of you. This will avoid the constant rotation of the head.
13. Do not forget that even if your job is configured optimally for you, it is still your body will be tired after long being in the same position. So periodically adjusts the position of the monitor, the keyboard and the chair.
14. Try to reduce the amount of time you spend on a laptop is not ergonomic conditions. It is clear that the laptop you need for that and so you can use it wherever you need it. However, this can backfire in the future.
How to sit
The lumbar spine - the most loaded. It falls just body weight, even though it may seem strange, the parts below the waist - but only in the sitting position. Therefore, spinal diseases and after injuries recommend either stand (if you can), or lie.
Sitting at work - and in general with a long seat - should change the body position every 15 minutes. It's enough just to slightly change the position of the back and legs, which can save you from back pain.
For the written work it's best to sit with his back firmly in its bending in the chair. Should sit straight without tilting the head forward or upper body, so as not to strain your muscles. At long classes in reading, writing or drawing is useful to lower the front of the bottom of the table, not to stoop to the books, papers, if this is not possible to make a simple device that supports the books, papers, etc. at a sufficient height. Chair height should be adjusted so that the seat had the level of the knee folds. The back of the thigh should tread lightly on the edge of the chair. If the pressure is too high, will soon become uncomfortable to sit, besides, hampering the circulation of blood in the lower legs. To reduce the pressure on the back of the thighs comfortable footrest, besides legs get comfortable support. Behind the wheel of a car or in a movie theater is important to take a comfortable position to spin in its bending had good support. Should sit upright, often to change position and tilt the head forward.
For long periods of concentration, as in the two examples above, when working at the computer, it is easy to overlook the weak signals in the form of fatigue or discomfort pobalivaniya warning of the need to change position. When you travel in a car for long distances to get out of it from time to time, and at long watching television - occasionally get up and move. Hourly breaks for 1-2 minutes it is important to use the right. You can get up and look a bit like Ely. Sitting on a chair, leaned back and relaxed to hang hands. Take a few deep breaths and try to relax the muscles of the neck and shoulder area. Tilt the head back and turn it left and right a few times.
Watch a video on how to operate the computer
Gymnastics at the computer
1) Sit on a chair, straighten your back, put his hands on his knees. Take a straight right hand to the side of the body, expand the body, watching his hand eye - a breath, put your hand on my knees again - exhale. Then repeat the movement with the left hand. This exercise activates your breath, and relieve tension with the muscle groups of thoracic and cervical spine.
2) The starting position is the same. Bend your elbows, pressing his fingers into a fist, with the toes lift off the floor and pull it out. Dropping his hands to the starting position, lift your fingers off the floor, take a roll from heel to toe. Exercise improves peripheral circulation.
3) Put your hands in the lock, hand grab the forearm. Make a circular motion in front of the right and left. While warming up his stiff shoulders, shoulder blades, chest muscles, improves the function of the joints.
4) Starting position is the same as in the first and second exercises. Knees bent leg aside, as if making a step to the side, return to starting position.
5) One leg is straight, the foot on the heel and the other bent, toes under the chair. Simulate walking, alternately changing feet. Exercise improves joint and abdominal muscles.
6) Brush the shoulders. Turn the housing body, stretch your elbow to the back of the chair, it will improve the mobility of joints spine.
7) Put your hands behind your head. Make a right turn, then - to the left. Exercise stretches the muscles and improves the necks of the joints in the cervical spine.
8) Sit down and press firmly to the back of a chair, spine straight. Gently tilt the head to one side, then take a few springy turns head to one side and the other. Imagine that you have a breast is a ball and try to push his chin. Eyes are opened and follow the movement of the head - thus simultaneously doing exercises for the eyes. NOTE: This exercise should be done slowly and carefully to avoid jammed neck joints.
And now some of our favorite exercises for pens:
1) Put your hands down at your sides and shake it a little bit relaxed brushes. So the blood will rush to the fingertips and hands will relax more.
2) Then put your elbows on the table, lift up your hands and make a few circular movements in different directions relaxed wrists.
3) Try to resist as much as possible, clench your fingers into a fist, and also with the power to unclench. First, squeeze the fingers together and then turn assemble into a fist. Then turn your arms relaxed, down at your sides, and their little shaking tassels.
4) Make the fingers of the "lock" and brushes rotate left and right and not disengaged hand, repeat the motion with your thumbs - revolves around one another. In the same position do the wave motion with his hands.
5) Fold the palms and fingers together and forcefully push with one hand to another.
6) And the last time lower your arms down, relax and shake their tassels, straighten your back, shake hands again and now we can continue to work!
P.S. Why hurt your eyes when working at the computer?
Nearly 70% of computer users suffer from "computer vision syndrome", resulting in a visual acuity.
Sitting out for hours in front of a flickering monitor causes that develops temporary myopia, disrupted the eye muscles, reduced sensitivity of view, may appear. In addition, there is a burning sensation, redness, a feeling of "sand" in the eyes, pain in the eyes and forehead, pain when moving eyes.
Eyes tired from monotonous alphanumeric images flickering display and luminous ripple marks.
Reading such a signal to the eye - a very busy, stressful operation. It exceeds the limit to which prepared our vision.
Due to abnormal fatigue in the eye blood circulation. Eye tissues experience oxygen starvation, they accumulate metabolic products. To compensate for the lack of blood flow microvessels expanding.
Redness eyes. Some vessels of the voltage burst. Fasting tissue generates discomfort and pain in the eyes. Not helping his eyes, you can come to progressive myopia.
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