NEWSLETTER Proper Ergonomics Can Protect Your Hands and Wrists From Injury by Helen Reilly, OTR/L
INSIDE: • PROPER ERGONOMICS • YOUR HANDS WILL TAKE CARE OF YOU, IF YOU TAKE CARE OF YOUR HANDS • HAND EXERCISE
Ergonomics – how people interact with their workspace --getsa lotoffocus inthecorporate environment, but it requires your attention at home, too. People come in different shapes and sizes, so what is safe and efficient foryour co-worker or familymember maybe different foryou. Ignoring those differences can lead to aches and pains, as well as permanent injury. While there are many elements to consider, from overall space to individual movement, themost critical isyour computer set-up. Here arethreestartingpointstoassureyourcomfort and well-being: 1. Height of chair and desk: Take a look at your desk and chair. Is the height of either adjustable?Mostdesksaren’t,sothis isagood starting point to evaluate ifyour work space is fittingyou.Whentyping,youwantyourelbows to be at about 90 degrees and your wrists “neutral”orflat. Ifyoufindyouareanglingyour forearmupordown,changetheheightofyour chair. This adjustment may require adding a foot stool, as you want to keep your knees at about 90 degrees as well. 2. Monitor height: You want the top of it to be just below eye level. If the monitor is too low then you will end up bending your neck a lot and may have a tendency to slump your shoulders.You don’t need to purchase a fancy stand for the monitor; usually a full ream of printer paper will provide the needed lift. 3. Wrist position: Are your wrists bending back toward you? Are the undersides of your wristspressing intoasharpcorner?Doyoufind the keyboard too narrow? There are a variety of ergonomic keyboards on the market – do yourself a favor andvisit a computer store and
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try out several to find the most comfortable setup.Also, lookfora“negativetilt”featureona keyboard,wherethekeyboardcanbeadjusted to tilt toward the monitor and keep you from bendingyour wrists back when typing. Ideally, your wrists will be level and not pressing into the sharp corner of your desk. For more information on reducing eye strain inanofficeenvironment,checkouthighlights froma printout fromWashington State Labor and Industry: http://handsforliving.com/ resources--info.html
www.handsforliving.com
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