Lab 1 Ergonomics CMPF 114 C OMPUTER L ITERACY

OBJECTIVES OF WORKSHOP  To make sure the students understand: -  What is ergonomics?  Tips for Healthy Keyboard Usage  Tips for Healthy Monitor Usage  Tips for Healthy Mouse Use  Example of Medical Problem Associated with Ergonomics

W HAT IS E RGONOMICS ?  The term ERGONOMICS comes from two Greek words: ERGON  work NOMOI  natural laws.  Ergonomics is the study of human posture and positioning as it relates to the work environment.  Primary goals of ergonomic: “Prevention of workplace illness and accidents”

T IPS FOR H EALTHY K EYBOARD U SAGE  Use a light touch when typing (don't bang on the keyboard!). Try to use the minimum amount of force necessary to press the keys. The tendons from your fingers connect near your elbow, so striking the keys too hard can lead to problems such as pain and inflammation in your elbows (Epicondylitis).  Keep your wrists in a neutral (straight) position—not bent up or down. Repeatedly bending your wrists up and down compresses structures inside the carpal tunnel in the wrist. This can cause pain and lead to injuries like carpal tunnel syndrome.

T IPS FOR H EALTHY K EYBOARD U SAGE  Keep sure your elbows at a slightly open angle—90° or greater. Keeping your elbows bent less than 90° can cause nerve compression, leading to sore wrists and arms.  Keep your shoulders relaxed, and your elbows at your side. You shouldn't have to raise your shoulders to get your hands to reach the keyboard—try raising your chair instead.  Don't use wrist rests or armrests while typing—only while resting.  Stay centered on the lettered part of the keyboard.- the "B" key should be about in line with your belly button.  Consider using keyboard shortcuts or macros to repeat common tasks.

T IPS FOR H EALTHY M ONITOR U SAGE  Follow the 20/20/20 Rule - 20 sec rest every 20 minutes and look 20 feet away.  Keep a clean screen.  Sit arms' length away.  Position the top of your screen level with your eyes.  Balance the brightness of your monitor and its surroundings.-Uneven brightness can cause headaches and vision issues  Adjust your font size and color.  Reduce glare.-If left uncorrected, glare will cause discomfort, eyestrain, and headaches.

T IPS FOR H EALTHY M OUSE U SE  Use your elbow-not your wrist-to move the mouse  Limit the amount you use your tracking device – take short breaks.  Use keyboard shortcuts  If you surf the web or edit long documents, consider a mouse with a scroll wheel.  Don't click too hard!  Try using your other hand to operate the mouse  Place your mouse close to your keyboard and within easy reach.  Keep your mouse close to your keyboard.

E RGONOMIC C OMPUTER W ORKSTATION S ETUP WRONG RIGHT

E XAMPLE OF M EDICAL P ROBLEM A SSOCIATED WITH E RGONOMICS  Carpal Tunnel Syndrome - Pressure on the nerve in the wrist that support movements to parts of the hands. - Can lead to numbness, tingling and weakness.  Repetitive Strain Injuries (RSI) -occur from repeated physical movements doing damage to tendons, nerves, muscles, and other soft body tissues.

E XERCISES FOR THE OFFICE  One of the biggest injury risk factors is static posture.  Try to spend at least 5 minutes every hour away from your computer.  Try to incorporate the stretches into your daily routine.

HAND EXERCISES

B ACK AND S HOULDER E XERCISES

H EAD AND N ECK E XERCISES