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Question #2: Do you squint from the glare on your computer screen? Is it difficult reading with bright lights? Do you feel that your office lighting is inadequate? yes no
Question #3: Are all items at your desk within arms reach? When using reference materials, do you have to shift or twist in your seat? When you are sitting, are your mouse and keyboard higher or lower than your elbows? Have you experienced strain on both the elbows and shoulders? yes no
Question #4: Are your arms supported by armrests? Have you experienced heaviness in your head by the end of the day? Do your neck and shoulders feel stiff and/or tense? Do you have pain between your shoulders and neck accompanied by problems in movement? yes no
Question #5: Do your feet reach the floor? Are your knees higher than the seat of your chair? Do you routinely slump or lean forward in your chair? Is your lower back firmly supported while at work? Have you experienced any discomfort in lower back and joints while standing? yes no
Question #6: Do you work continuously using a mouse and/or keyboard for two or more hours a day? Do you have to bend your wrists while using a keyboard? Do you frequently rest your wrists on sharp or hard edges? Have you experienced numbness, tingling and burning pain in your wrists while moving you fingers or hand? yes no
Question #7: Do you take frequent breaks while at work? If so, how often? Do you refuel your body with healthy snacks and get up to move around the office? yes no
Working with your hands bent upwards at the wrists and/or repeatedly bending your wrists sideways heightens the friction within the carpal tunnel. It takes longer to recover from these motions, and working under stress can increase your chances of developing a cumulative stress disorder(CSD).
Listed below are some simple exercises to reduce work station stress and reduce your chances of developing a CSD; specifically carpal tunnel syndrome.
1. Allow a 10-15 minute break every hour. This does not mean that you have to stop working; just vary your routine to keep you away from the keyboard.
2. Make a tight fist, hold for 25 seconds, then release. Then stretch your fingers out as wide as possible and hold for 5-8 seconds. Repeat several times.
3/ Hold your arms at right angles to your body. Slowly raise and lower your hands at the wrist 5 times. Then rotate your hands clockwise 5 times and counterclockwise 5 times.
4. Raise your forearms and point your hands to the ceiling. Push your arms back while squeezing your shoulder blades together. Hold for at least 5 seconds and repeat several times.
5. Place your elbows on the table and cup your hands. Close your eyes and place your eyelids gently down into your palms. Hold for 1 minute while breathing slowly and deeply. Slowly uncover your eyes.
6. Drop your hands to your sides and then relax. Shake your hands, arms, and shoulders gently for at least 5 seconds. Repeat 3-4 times.
7.
8.Remain with your arms straight in front of you, turn your hands so that their backs touch; hold, count to 5 and release. Now rotate your palms upward to face the ceiling; hold, count to 5 and release.
9. Posture: Relaxation Technique. While sitting in your chair, let your shoulders relax and your elbows swing free. Pull your chin in to look down instead of bending forward.
10. Never slouch or slump forward in your chair. Your back should be straight with your feet resting on the floor or on a foot rest. Keep the hollow in your back.
Recognize the 5 Risks of Impending Back Injury!
Lifting: Tips for properly handling heavy materials manually
For Ergonomic Work Station Assessment, contact: Workers' Compensation Assistant (703) 993-9729