In Part 3 of our 3-part series, we conclude our look at check-lists by evaluating the layout of your desk, as well as taking a look at some important work processes, including stretches.
- Are frequently used items located close and within easy reach? This prevents repetitive stretching and resulting muscle strain.
- Is the phone used frequently? If so, you should consider using a headset. This prevents cradling the hand set between the neck and shoulder which can cause shoulder and neck strain.
- Do you read from source documents when using the computer?
- If so do you use a document holder?
- Is the document holder positioned appropriately (between or as close as possible to between, the keyboard and the screen)? This prevents repetitive movement of neck and shoulder muscles potentiating muscle strain
- Do you alter your posture at least every 20-30 minutes? This is an ideal way to prevent overuse and strain of many muscle groups.
- This may involve changing the way you do some things. For example, stand up when talking on the phone; take a short walk around the office; set an alarm on your computer to ensure that you break regularly to prevent repetitive movements and/or static postures; alternate your daily tasks to ensure that you are not doing the same thing (such as typing on your computer) for extended periods of time.
- Do you perform any of the recommended stretches during your breaks? They include head rolls, chin tucks, shoulder stretches and wrist stretches. And don’t forget the critical eye exercises.
Stop, s-t-r-e-t-c-h and check!
- Do a few of these exercises a few times every day.
- Make sure you relax and perform them gently.
- Do not over-stretch.
- Stop if you feel discomfort when performing an action.
- Remember to do each side