Not only should you take care of your computer, but you also need to take care of yourself! When we participate in computer-related activities for extended periods of time, we are at risk for developing CIRSIs, or Computer Induced Repetitive Stress Injuries. In order to avoid damaging muscles, nerves, tendons, ligaments, joints, cartilage, or spinal discs, take heed of the following:
Awkward postures, such as holding a phone on the shoulder while typing, or even simple slouched, crossed leg, collapsed postures can reduce circulation, cause tension and strain, and can lead to CIRSIs. To sit properly, place your elbows on your armrests and extend your forearms toward your keyboard. Your forearms should be at a slight angle from your elbows, not directly in front of them. If you don't have armrests, push your keyboard back far enough so that your forearms can rest on the desk at the same open angle. Sit back against the back of your chair and release your upper back into the back of the chair. Keep your chin level, not pushed down or tilted upwards. Bend forward from the hips, not the back, and keep your neck and head in line with your spine to prevent back problems. Gaze straight ahead. Remember to breathe. Change positions every half hour or so, and take regular breaks to stretch and exercise.
Improper wrist alignment can result in the development of Carpal Tunnel Syndrome. The wrists should be a natural extension of the forearm, not twisted or bent in any way. From the proper posture at the computer with your elbows on the armrest, extend your forearms toward the keyboard. Your wrists should be slightly lower than your elbows and your elbows should be about an inch in front of your torso. While you type, keep your wrists supported but not bent up or pushed down. It is important to keep the open angle of the elbows and the forearm, since this allows the wrists to stay in the line of the forearms. Press the keys lightly instead of pounding them. Don't twist or strain to reach a key, even if you're trying to do a double key function. Use two hands for double key functions instead of twisting one hand. Be sure to take breaks between pages.
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