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  • shayneanderson72

Focus on Your Posture

  • Keep your elbows at your side, tucked close to your body, and forearms parallel to the floor or tilted slightly downward (wrists slightly lower than elbows) to prevent nerve compression at your elbow.

  • Use a chair that has good back support and position yourself close to the keyboard so that you do not have to overextend your arms.

  • Keep your feet flat on the floor or on a footrest.

  • Keep your head and neck straight and facing forward.

  • Keep your wrists in line with your forearms and not angled up or down or turned in or out.


"Workout" at Your Workstation


Hand Stretches

  • Make a fist, then extend and spread your fingers.

  • With hands at your sides, lift your mouse hand up, pivoting at your elbow, until your hand is just above the elbow level.

Wrist and Forearm Stretches

  • Hold your arms out in front of your body and bend hands up and down.

  • With palms together, fingers pointed upward and elbows pointed out, bring your hands down until you feel the stretch.


Shoulder Stretches

  • Shrug your shoulders and roll them forward and back.

  • With elbows out, move your arms back to bring your shoulder blades together.

  • Reach your arms over your head, stretch, and bend from side to side.


Neck Stretches

  • Rotate your head up and down.

  • Turn your head from side to side.

  • Tilt your head from one shoulder to the other.


Back and Arm Stretches

  • Put your hands behind your head and pinch your shoulder blades together.

  • Bend forward in your chair and touch the floor.

  • While sitting, grasp your shin or knee and pull your knee toward your chest.

  • Stand up, place your hands on your hips, and bend backward gently.

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