Page 260 - Computer - 10(A&B)

Computer Health and Safety Tips

The employees spend extensive hours on computers during office working hours.
This may lead to several health issues such as vision problems, musculoskeletal
problems, body aches, and pain. Let us learn some exercises that help you feel
good throughout the day at workplace.
Sitting in one particular position and working on computers might lead to some
physical problems. The following exercise will help you develop balancing
skills, strengthen muscles, and improve concentration skills.
v Keep the sole of one other foot in place.

v Press the sole of the other foot of the bent leg into the thigh.
v Firmly press the thigh into the sole of the foot.

Stretching adds flexibility and strength to the body and also helps in improving digestion.
v Kneel on the yoga mat and place your hands on the hips. Your knees should be in line with the shoulders
and the sole of your feet should be facing the ceiling.

v As you inhale, draw in your tail-bone towards the pubis as if being
pulled from the navel.
v Simultaneously, arch your back and slide your palms over your feet till
the arms are straight.
v Do not strain or flex your neck, but keep it in a neutral position.

v Stay in this posture for a couple of breaths.
v Breathe out and slowly come back to the initial pose. Withdraw your
hands and bring them back to your hips as your straighten up.

Write any three important tips to maintain cleanliness at the workplace.
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Musculoskeletal Problems

Musculoskeletal problems related to computer use are a common issue, particularly among individuals who
spend long hours at a desk. These problems can affect various parts of the body, including neck, shoulders, back,
arms, and wrists.
To minimize the risk of musculoskeletal problems while using a computer, consider the following strategies:

v Use an adjustable chair that provides lumbar support and keeps your feet flat on the ground or on a footrest.
The desk height should allow your elbows to be at a 90-degree angle.
v Position your monitor at eye level and about an arm’s length away to avoid straining your neck and eyes.

v Use an ergonomic keyboard and mouse that allow for comfortable hand positioning. Keep them close enough
to reduce strain.

v Stand up, stretch, and move around every 30 to 60 minutes to relieve muscle tension and improve circulation.
v Perform stretching exercises that target areas prone to tension, like the neck, shoulders, wrists, and back.
v Pay attention to any signs of discomfort and take action to correct your posture or workspace setup.
v Sit back in your chair, keeping your back straight and shoulders relaxed. Align your ears, shoulders, and
hips correctly.
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