Saturdays with Shal, How to Properly Computer

It’s Saturday! And it’s March’s first Saturdays with Shal. Today: ergonomics... especially a proper computer setup. Thanks to University of Michigan, there is a website on tons of info about this, https://www.uhs.umich.edu/computerergonomics . U of Mich talks about how you should set up your computer workstation, including using a proper chair and sitting posture. Your back should be in an upright and relaxed position, hopefully with lumbar support. Your elbows should be at a 90º angle and be close to the body. When possible, keep the laptop or monitor at eye level to prevent strain, and finally keep upper legs parallel and feet flat on the floor. Since we all sit in front of a computer for prolonged periods, U of Mich suggests that, “every 30-60 minutes, take a brief (2-5 minute) break to stretch and/or walk around" (www.uhs.umich.edu). What are some good computer exercises? Glad you asked! Here are some good ones below:
- Neck Rotation: Slowly rotate your head as far as comfortable to the right, then left.
- Shoulder Rotation: Circle your shoulders, then reverse directions.
- Head Side to Side: Bend your neck so left ear approaches left shoulder, then repeat for right. Add a little resistance by pressing your hand against the side of your head.
- Chin Tuck: Slide your chin inward, without bending your neck up or down. This is easiest to practice initially against a wall. Tuck chin in, attempting to touch back of neck to the wall while also maintaining head contact. Don't jam your chin down to your chest.
- Shoulder Blade Retraction: Pull your shoulders down and back.
- Shrug: Slowly raise your shoulders toward ears and hold for a few seconds. Gradually bring shoulders down and relax.
- Wrists: One thing that U of Mich doesn’t mention is that you should be stretching the fingers and wrists. Gently flex the wrists up, then down, then do some circular rotation.
As requested, I’ll be providing some resources for home exercises you can do next week. Make me proud and try these computer exercises after long hours of sitting. That’s it for now Daniels, keep it classy out there.
https://www.uhs.umich.edu/files/uhs/ergo.pdf