Digital Citizenship copy 1

Smart Ergonomic Tips

• The position of your wrists as you type or move the mouse.
• Strain on your back from sitting in the same position for a long time.
• Eye strain from looking at a computer monitor.
• Even frequent texting can cause strain in your fingers and wrists.

The following tips address reducing these kinds of strains:

• Position the monitor screen at or below your eye level. Take the monitor off its base or sit on phone books to reach the desired height.
• Use a back cushion, pillow, or rolled-up towel for back support the chair your using is too big.
• Place your feet on a box or footstool for comfort. Feet dangling over the chair’s edge can impede circulation.
• If many people in your home share the same computer workstation, check that it can be adjusted for each person’s use.
• Wrists should be held in a straight, neutral position while typing – not angled up or down.
• The mouse should be close to the keyboard so you don’t have to reach or hold your arm away from your body.
• Your knees should be positioned at a 90 to 120 degree angle.
• Make sure there is adequate lighting, yet does not cast a glare on the monitor screen.
• Limit your time at the computer and take periodic stretch breaks.
• Drink four glasses of water a day; your muscles need adequate hydration to work properly and avoid injury. Carbonated beverages, juices, and other sweet drinks don't count.