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Gymnastics at the office

Our technical civilization leads to spending long periods of time sitting at the desk or in front of the computer screen, bringing inconvenience to users. Stiff neck and shoulders, back pain, tight muscles are common symptoms displayed by people who work with computers. All these characteristics are signals emitted by our body to say that something is wrong. Undoubtedly the human body was not designed to spend long periods of sitting.

active pause movement is a good solution is a simple activity that can make you feel better. If done correctly, can prevent many work-related problems before they occur. The program can be done anywhere, anytime, no equipment is required, costumes or special skills. Can be done periodically during the day wherever you are. Often you can perform an exercise while doing something else while you're on the phone or while waiting for this information is processed.

We recommend some exercises every hour during the day can help prevent stiffness and muscle pain. It may take out:

• Front desk or behind monitor

• While the computer is processing some information

• While talking on the phone

• While waiting or queuing

• When you feel tired

• companion When you go in the car or when you take the bus or the train or subway to get to work

• In the morning, after waking and at night before bed

Some suggested exercises easy development in the office:

1. Sitting on a chair, back straight, place hands on shoulders. Draw large circles with your elbows back.

2. Sitting on a chair, back straight. Cross your hands and stretch upward.

3. Sitting on a chair, back straight, describe circles with your shoulders back and forth.

4. Sitting on a chair, to mobilize their feet. Make 8 circles in and out 8 circles. Alternately lift the toes and heels.

5. Sitting on a chair, extend your left arm forward, bring right hand fingers of the left hand back. Hold 20 seconds, release and repeat with your right arm.

6. Behind the head is flexed his right arm, left hand gently push the right elbow below. Hold 20 seconds, release and repeat with the left arm.

7. Standing, entwined fingers, turn palms up above the head, while extending the arms tilt the body to the right, keeping your elbows straight. Stretch loose 30 seconds and repeat the stretch to the left.

8. Sitting, place your hands behind your head, slowly drop your chin to your chest until you feel a gentle stretch in the neck. Hold 20 seconds and release.

9. Blink often.

10. Describe slowly with their eyes an imaginary square, without moving your head.

complement to link exercises to do while resting , as some of the exercises described above are explained graphically.

benefits of an active program of movement:

• Prevent spinal disorders and back pain

• Improve mobility and flexibility

• improve and accelerate the blood circulation

• reduce muscle tension

• improve posture

• compensates the stress and fatigue at the point of

  work
• Improve ability to concentrate at work

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possible causes of injury from misuse of the PC and suggestions for avoiding

This paper presents an overview of the causes of the different lesions in the body as a result of overuse or misuse of the various elements of the PC.

supplement for better understanding the recommendations for each item, as well as the ergonomics interactive link in front of the PC .

VISION:

Vision problems have many causes including:

• Sitting too close to the monitor may cause myopia. The ideal distance between the user and the monitor should not be less than 40cms from the user's eyes.

• The top of monitor should be at eye level of the individual and it must look ahead. If the monitor is above recommended levels, it contributes to eyestrain and neck muscles . Some experts argue that the monitor should be lower than eye level angle of view because this involves less stress.

• irritation and eyestrain: often caused by the glare and reflections from the monitor screen that hinder reading eyes requiring additional effort. Although the monitors reflect all types of brightness, problems generally have to do with inadequate lighting space or the accumulation of dust and dirt on the screen. Ideally, computers should be placed perpendicular to windows to eliminate the problem. Also must have lighting that will help both working on the computer and on the board and to meet these two requirements would be necessary to use overhead lighting (fluorescent white).

• Another problem that can cause the computer work for long hours without rest is dry eyes. This can be addressed with refreshing eye drops but it is more prudent to take short breaks after each hour of work.

NECK:
The pain and varying degrees of stress bring out the neck muscle problems caused by:

• steep base of the neck: This problem occurs most frequently when referring to documents that are low on the work surface or when the monitor is too low. Fix using a document holder or other item to upload and lift the monitor by placing something under this until the top is at eye level.

• Back bent, examine the level of the chair, may be either too high or too low.

• Chin up: the monitor or documents may be very high, one option is to download or slightly reclined chair. Another possibility is to have a vision problem and is trying to compensate for that. See your ophthalmologist.

• The long neck moves sideways and there is fatigue, stress or pain. In this case, generally, is working with the monitor that is located a side of the desk, far from the eyes. Tip approach the work item to the center of vision and always be careful not to locate on the same side, switch sides.

SHOULDERS:
The tired or sore shoulders is generally caused by poor posture, it causes muscle tension, and evidence because the shoulders are very raised or backward with respect to the body:

• If the shoulders are too high in general this is because the work surface is very high, in that case you can lower the keyboard, desk, lift chair or put a foot support.

• elbows rest on the armrests that are too high. To solve this problem remove or lower the armrests or a little, change of seat.

• The back of the chair is too high, lower it

• If too tight, this is reflected in the shoulders. Tip drop the shoulders, let your arms hang for a while, make circular movements shoulders, repeat several times.

• Shoulders far behind; explore whether the keyboard is very close and if so push it forward. Check your posture, it is advisable to sit upright with his head in a straight line from the body.

BACK AND LEGS:

the lesions ones that appear on the back and legs, usually pain different intensity are caused by:

• Muscle tension or poor posture, and have much to do with the setting that you can make the furniture with which it works. The key to avoiding this trouble is to work in a comfortable position in which the body is relaxed and no tension on muscles and tendons. We refer in the preceding paragraph and the importance of checking the height to which must be the keyboard, we want to add emphasis on the importance of using an adjustable chair that adequately support the lower back and a height allow the person to comfortably support your feet on the ground to prevent circulatory problems among others.

• Seat inappropriate: It is desirable that the seat has rounded edges to avoid traffic problems in the thighs. In short it is important that the chair: It can be adjusted (up and down), provides support for the lower back (not recommended to use with no back seat), the seat should be padded and have rounded edges, the arms if any, should be adjustable.

• Incorrect posture. Assume the correct posture: back against the back of the chair, feet touching the ground, arms and wrists straight.

HAND
Like most of the work being done on the computer involving the use of mouse and keyboard, is in the hands where the repetitive stress injuries are found most frequently:

• These injuries are caused by repetitive work, poor posture or the use of inadequate (eg adult mice for use by children) Carpal Tunnel Syndrome is the most widely in recent years. For this tunnel, located on the wrist turn formed by eight small bones, passes the packet of ligaments, tendons and nerves with which the hand moves. It also involves the median nerve that connects the brain to the neck, arm, wrist and hand. In the above syndrome the nerve is pressed by inflammation of the tendons and the person begins to feel numbness and pain in the arm and hand. How to make the bone tunnel hole does not expand and the pressure is constant. The pain may increase over time until it becomes disabling. The pressure can be generated by repetitive motion (click the mouse) or work for long periods with the wrist in awkward position (keyboards somewhat or very raised).
  To help avoid these problems is necessary that the keypad is located below the elbows, on a flat surface with an inclination between 10 and 15 degrees, place the keyboard to use so that your wrists are straight; use the keyboard with all fingers to avoid concentrating the effort and pressure on only some of them to write on the keyboard to move the entire arm and not bend your wrists to reach the keys or the cursor.

• The location of the mouse to the keyboard is also important to be located to the right of it and if the user is left handed. Another caution is that most mice are designed for use by adults and can cause problems in the hands of children, for that reason it is desirable that the institutions had mice of different sizes.

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Recommendations for using Recondo

• Stable. Compared to conventional four legs are better chairs with five bearings and wheel slip, to prevent involuntary displacement. They allow more freedom of movement, avoiding, at the same time, some awkward positions.

• Adjustable in height. The feet have to rely on the ground. Should short people or children is advisable to use a footrest that also prevents the understanding of the movement thighs.

  
  

  

• adjustable backrest height, depth and inclination. With the gentle S-shaped, concave and convex thoracic lumbar level, that suits the structure of the back.

• Armrests are not required. Of them, their height should not hinder mobility.

• The seat has to be flexible but firm. With sufficient distance between the edge of the seat and the back of the knee to facilitate blood circulation.

• adjustment controls should be accessible from the normal working position, without requiring too much effort to actuate.

• rugged upholstery is preferable, to help maintain the position chosen. Best if breathable.

• is best to make frequent, short breaks and extended few. In any case, we should not spend more than an hour without moving.

• Some exercises to improve movement can be made while working. With your feet together, lift your heels first and then the tips, or move shoulder circles and forth, are some of them.

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chair to the table used

is no use having a team ergonomically prepared, if then work on a table in which we do not fit legs , or sit on a backless chair.

Poor posture represent, in general, 75% of injuries: back pain, neck pain, back pain, and so on. The furniture in the workplace is therefore crucial not to damage our health. A good desk should have:

• A light-colored surface and mate.

• Stability. That supports the weight of the equipment and any person who relies on any of its edges.

• Size

  enough. To allow a flexible arrangement of all material. Recommended minimum measures 120 x 90 cm.

• height adjustable. The chair can have it, or use a footrest for those who require it. If adjustable, the height should be able to oscillate between 65 and 75 centimeters. If not, 75 inches is a good measure.

• sufficient interior space. To avoid collision or knees can not stretch your legs, 60 inches wide and 65-70 inches deep are the most desirable.