Question

2. Describe two exercises and one other strategy (not exercise) that you can undertake to reduce the risk of injury when using a computer. Explain how often you would recommend the exercises are done

Answer 1

Answer: A computer is a vital tool in many different jobs and activities, for adults and children. But using a computer for a long time can increase your chance of developing an injury. Improper computer use can cause muscle and joint pain, overuse injuries of the shoulder, arm, wrist, and most of the common eye strain. You can reduce or avoid these risks, do some exercise during the use of the computer. Here I am describing two exercises that should be used by everyone who spends a lot of time on a computer. I also do daily exercises during the use of the computer.

1. Relax your eyes: This is most important for everyone who is working on a computer. Place your cupped hands in front of your eyes, making sure the palms do not directly touch the eyes. Stare into your palms for 20 to 30 seconds, until your vision becomes darker. When you see complete darkness, you will know your eyes are relaxed and you can continue. Research and studies have shown that eye strain and visual stress place you to risk for glaucoma. A few eye exercises or breaking periods each day can help you reduce the risk. 4 to 5 times you can do this exercise in one day.
2. Arms Exercise: Breathe deeply and raise your hands slowly until they are straight up in the air. Raise one hand a time, as if you are trying to catch something then lower it and raise your opposite arm.

Repeat 7-10 times with each arm before slowly lowering them to the ground. On the last 2 repetitions, when you are done with your “catching” lean your back in the chair. Slowly arch your back and take your arms back as far as they can go. Do wrist circles also for 20 seconds, turning them clockwise and anti-clockwise. If you are working 10 to 5 on the system, one time you can do and if you spend more time then you can increase the number of times of exercise.

The main strategy to reduce the risk of injury when using a computer-

Good Posture: It is very important for everyone to reduce the risk of injury when using a computer. This is the main reason to injure someone when using a computer. Let‘s see what is a good posture? Good posture means a way of sitting when using a computer. How to achieve a good posture-

• Feet: flat on the floor
• Knees: Should be directly on feet, bent at right angles with a couple of inches of space from chair
• Lower back: arched in, and possibly supported by your chair
• Upper back: naturally rounded
• Neck: arched in, supported by the spine. Do not hold tension in back or under the chin.
• Head: Balancing gently on top of the spine

The above description can be exceptions. For example, it’s ok to shift your legs and feet around but be sure to always keep the spine neutral. And the head also should be balanced above the pelvis. This is very difficult to actualize. But your posture at your workstation is the most important factor in determining your risk. I think a sitting chair plays an important role. You should use a good chair that can be adjusted according to your posture.