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•
Use a document holder placed close to the screen.
•
Position whatever you are looking at most of the time (the screen or reference material)
directly in front of you to minimise turning your head while you are typing.
•
Get regular eye check-ups.
Reducing the Risk of Injuries
Prolonged or improper use of a computer workstation may pose a risk of serious injury. To
reduce your risk of injury, set up and use your notebook in the proper manner described.
Please note that some people are more susceptible to developing these disorders due to pre-
existing conditions or psychosocial factors.
For more information, please refer to:
Setting Up a Healthy Work Environment
→
Potential Medical Conditions.
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The precautions described below can however be taken in order to prevent physical discomfort.
Vary Your Workday
If you use your notebook for prolonged periods, follow these instructions.
•
Vary your tasks throughout the day.
•
Take frequent short breaks that involve walking, standing, and stretching. During these
breaks, stretch muscles and joints that were in one position for an extended period of time.
Relax muscles and joints that were active.
•
Use a timer or reminder software to remind you to take breaks.
•
To enhance blood circulation, alter your sitting posture periodically and keep your hands
and wrists warm.
Practise Some Stretching Exercises
The daily exercises described below can be very effective in stopping Repetitive Strain Injury
development or in minimising its effects. They can easily be carried out behind your notebook.
•
Bend wrists, stretch and close fingers
- stretch your arms and wrists with closed
fingers; keep this pose for 8 seconds. Repeat the exercise 3 times. You can repeat the
same exercise with your finger stretched.
•
Lift shoulders
- lift your shoulders straight up, hold that pose for 8 seconds and repeat
the exercise 3 times.
•
Rotate shoulders
- rotate both your shoulders clockwise and counter-clockwise for 8
seconds. Repeat this exercise 3 times.
•
Stretch neck and shoulders
- bend your head to the left, right, front and back. Keep
each position for 8 seconds. Repeat this exercise 3 times.
•
Stretch the flexors
- fold your hands into a praying position; palms flat against each
other in front of your chest. Pull your hands gently downwards along your chest towards
the stomach, keeping the elbows in the same position. Repeat the exercise 3 times and
keep the pose for 8 seconds.
•
Stretch the extensors
- stretch your arm straight forward. Rotate your wrist 90 degrees
up towards you and keep your thumb down, so that your other fingers are all pointing
upwards (your hand should look like it is held out, telling someone to stop). Grab your four
fingers pointing upwards with your other hand, and gently pull them towards you, while
keeping your arm straightened. Hold this pose for 8 seconds and repeat this exercise 3
times.
