By SANJAY|September 9, 2017|BLOGS|0 comments

I am writing this write-up for those who work long hours in front of laptop/computer.

Read and do the exercise regularly you will and you will get amazing results.

Learn the keyboard commands.

Most people use mouse and do ample number of clicks.  it is better to try to remember commands for example  “Ctrl A” to mark text.

Avoiding the mouse will preserve your wrist and forearm.

Don’t cradle the phone with your neck.

If you’re right-handed, put the phone on the left side of the desk so you hold the handset with your left hand and take notes with your right.

Keep the screen clean.

Dusting it off once a week will relieve eyestrain.  But better is to clean every day so that it not only protect your eyes but also make you get rid of dust particles.

Pay attention to your body.

Prolonged hours of working on computer/laptop make your wrist aches, take out pending print outs so you can get away from the computer.

Try to schedule work in a way that you use breaks to reduce monotony.

Have your eyes examined regularly.

Long hours of watching monitor  only aggravates improperly corrected vision.  every 15 minutes massage your eye with your palm softly and relax your eyes.

Change your gear.

From time to time, switch to different keyboards and pointing devices, particularly where a number of persons do similar work. The more variety you put into your computer work the better.

Be kind to your mouse.

hold your mouse softly.  holding softly will have a proper grip as well doesn’t harm your soft tendons and muscles of your arm.

Keep warm.

intermittently rub your both arms and regular intervals.  Colder muscles and tendons appear to be more susceptible to strain related injuries.

Is it just your office?

Repetitive activities such as playing a musical instrument can cause strain related injuries. You might have to make some changes outside of work.

Get up and walk around!

Take a 1-minute break from the computer every 30 minutes.  This will help you increase your focus as well as the body muscles also need to be active rather than loose muscle.

Every hour or so, try one of the stretching exercises described below. You can do them without leaving your desk.

Shoulder Blade Squeeze

To rid yourself of shoulder or back pain, raise your forearms and point your hands to the ceiling. Push your arms back, lock hands, and squeeze your shoulder blades together. Hold for five seconds; repeat three times.

Eye Palming

Place your elbows on your desk and rub your hands briskly together to warm your palms. With your eyes closed, cover your face with your hands. Hold this position for one minute while breathing deeply. Best for relieving eyestrain and busting tension.

Spanning

Place your arms straight out in front of you at shoulder level and spread your fingers as far as possible. Repeat five times. Pianists do this daily to flex their fingers.

Arm Shake

Drop your hands to your sides, relax, and shake your arms and shoulders. Do this for five seconds; repeat three times. If anyone asks what you’re up to, tell him or her you’re practicing the latest dance sensation from New Zealand.

COMPUTER EXERCISES

I am writing this write-up for those who work long hours in front of laptop/computer.

Read and do the exercise regularly you will and you will get amazing results.

Learn the keyboard commands.

Try to remember commands such as “Ctrl A” to mark text. An abridged list of such commands is enclosed. Avoiding the mouse will preserve your wrist and forearm.

Don’t cradle the phone with your neck.

If you’re right-handed, put the phone on the left side of the desk so you hold the handset with your left hand and take notes with your right.

Keep the screen clean.

Dusting it off once a week will relieve eyestrain.

Pay attention to your body.

If your wrist aches, take out pending print outs so you can get away from the computer. Schedule work in a way that you use breaks to reduce monotony.

Have your eyes examined regularly.

Long hours of watching monitor  only aggravates improperly corrected vision.

Change your gear.

From time to time, switch to different keyboards and pointing devices, particularly where a number of persons do similar work. The more variety you put into your computer work the better.

Be kind to your mouse.

By using a light grip, you won’t tense the muscles and tendons in your arm.

Keep warm.

Colder muscles and tendons appear to be more susceptible to strain related injuries.

Is it just your office?

Repetitive activities such as playing a musical instrument can cause strain related injuries. You might have to make some changes outside of work.

Get up and walk around!

Take a 1-minute break from the computer every 30 minutes.

Every hour or so, try one of the stretching exercises described below. You can do them without leaving your desk.

Shoulder Blade Squeeze

To rid yourself of shoulder or back pain, raise your forearms and point your hands to the ceiling. Push your arms back, lock hands, and squeeze your shoulder blades together. Hold for five seconds; repeat three times.

Eye Palming

Place your elbows on your desk and rub your hands briskly together to warm your palms. With your eyes closed, cover your face with your hands. Hold this position for one minute while breathing deeply. Best for relieving eyestrain and busting tension.

Spanning

Place your arms straight out in front of you at shoulder level and spread your fingers as far as possible. Repeat five times. Pianists do this daily to flex their fingers.

Arm Shake

Drop your hands to your sides, relax, and shake your arms and shoulders. Do this for five seconds; repeat three times. If anyone asks what you’re up to, tell him or her you’re practicing the latest dance sensation from New Zealand.

Conclusion

These are some of the key factor which i wanted to bring to your awareness.  Keep practicing.

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