The working posture may have a significant impact on the risk of developing computer-related pain in your neck, shoulder or arm. A correct workstation set-up offers relief from risks associated with Repetitive Strain Injury* (RSI).
As humans we should be discouraged from maintaining static posture, and we should be encouraged to move. It is important to maintain neutral body positions, where joints are naturally aligned. This reduces strain on the musculoskeletal system and lays the foundation for a healthy and sustainable posture.
Take a Self-assessment
Here are some corrections and solutions for a better work environment. Ask a colleague or friend to watch your posture and find out how you can improve by making minor changes – this will help reduce the risk of having chronic computer-related pain, RSI.
We call it the Mousetrapper Moves.
A centered position for your hands is essential to prevent RSI. Overstretching the arm to reach for the mouse beyond the keyboard is a common trap.
By using an ergonomic mouse like Mousetrapper you get an ergonomically healthy position that keeps your arms and hands relaxed. It has been found that a centered mouse, often after only a couple of weeks, provides a noticeable improvement.
Let your shoulders relax and keep the elbows at app. 90° angles. If you are changing position, try to stay within a range of app. between 70° and 135°, and try to stand up for periods.
Adjust your chair so that your feet are supported by the floor, the feet slightly forward from your knees. If needed use a footrest.
An ergonomic working position is important to be able to work for a long time and to avoid unnecessary pain. If you also want to be proactive and ensure long-term sustainable health, it is important to keep your body active. Exercise bands are a great tool for strengthening your muscles and increasing your mobility without taking up too much space or time. Here are 6 simple exercises that will improve your posture and well-being.
Start by holding your arms in a 90 degree angle and then press your hands straight up over your head. Stabilize yourself by tightening your core. Since you are standing in the middle of the exercise band you can adjust the resistance by widening your stance. This exercise strengthens your shoulders and arms.
In the initial position you should have a straight back and straight arms. Then pull your arms towards your stomach while keeping your back and shoulders in the same position throughout the movement. Adjust the resistance by tightening the exercise band by the feets. This exercise strengthens your back, shoulders and arms.
Start by standing with your feet shoulder-wide and turn your upper body and arms towards where you have attached the exercise band. Then rotate your upper body 180 degrees while keeping your arms and shoulders tighten. Switch side after a number of repetitions. This exercise strengthens your core.
Keep your arms along your body and then lift your upper arms all the way up to the shoulders without moving your elbows. Adjust the resistance by widening your stance. This exercise strengthens your arms.
Take a step back and place the exercise band under your foot. Grab the other end of the band with both hands behind your head, with your elbows pointing upwards. Lift your hands as far up over your head as you can without moving the elbows. This exercise strengthens your arms.
Keep your arms along your body and place the exercise band under your feet. Lift your arms outwards away from your body until they are shoulder-heigh. Adjust the resistance by widening your stance. This exercise strengthens your shoulders, arms and neck.
