... Typing Tips ...

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Are you feeling the "burn" of your computer workout? Michael Kuznetsov has come up with some tips to help you improve your computing time. Here are his "Thirty-Five Tips to Keep You Safe While Typing" ... Here we go, I quote:

"As more and more people learn to type, health professionals are reporting an increase in Repeated Stress Injuries, the injuries that lead to Carpal Tunnel Syndrome, and eyestrain and back injuries. These injuries are no longer limited to computer programmers, but have spread to the whole population, even teenagers. Most of these injuries can be prevented by good habits and a safe workstation.

Sitting:

• Your feet should not be dangling, but laying flat on the floor. Most office chairs today are height- adjustable, but even a footrest or phonebook underfoot will do.
• A chair with some sort of molding for your lower back (lumbar region) can greatly reduce back strain. Some typists swear by a rolled up towel used with a normal flat-back chair.
• There should be at least two inches between the front of the seat and the back of your knees.
• If your chair has armrests, they should not interfere with your typing, and you should not have to rest your arms on them to type.
• If your chair has armrests, they should not interfere with your mouse, and you should be able to use your mouse without resting your arms on them.
• Your elbows should be at the same level as your workstation.
• Your knees should be bent at approximately a 90-degree angle. When reviewing work, don't keep your hands on the mouse or keyboard. This is a great time to shake out your hands and do tension- relieving exercises.
• The top of your thighs should be at least two inches below your workstation.
• When buying a chair, think about this: if a chair feels even a bit uncomfortable after two minutes in the store, imagine what it will feel like after two hours.

The Keyboard:

• Your keyboard, wrists, and elbows should all be on approximately the same horizontal plane. Your wrists should not be bent upwards, downwards, or to the right or left side.
• Your arms should be resting at your sides instead of reaching out towards the keyboard.
• Your keyboard should be adjusted so that there is approximately a 90-degree angle between your forearms and upper arms.
• While the little foldable feet on the bottom of the keyboard are fun to play with, remember to keep them folded flat so that your wrists do not bend upwards.
• Wrist pads promote bad habits; it is better to float your hands above the keyboard while typing. However, if you have a tall keyboard, wrist pads provide a convenient resting place.

The Mouse:

• You should be able to click all the buttons on your mouse without reaching for them.
• Your mouse should fit into your hand comfortably and should not be too small.
• Laptop travel mice cause stress on the hand.
• Your mouse should have its own area on the desk, with enough room for its use.
• Using an optical mouse on random, non-stable surfaces leads to unhealthy mousing habits.
• The cord should not snag on your workstation, causing you to jerk your wrist to untangle your mouse. Likewise, your mouse should work well and should track without lifting and shuffling.
• Learn to use keyboard shortcuts to reduce mousing.
• If you are left-handed, consider buying and configuring a left-handed mouse.
• Your mouse should be on the same level or slightly above your keyboard.

The Monitor:

• The top of your screen should be at or about an inch below eye level.
• The viewing distance to your computer monitor should be from 16-26 inches.
• Your room should not be completely dark, as this increases eyestrain.
• There should be no glare on your screen.
• If your workspace has very dramatic changes in lighting during the day, consider installing heavy drapes or learning how to manipulate your monitor's presets to make viewing easier.
• If you wear glasses, make sure that there is no glare forcing you to bend your neck to see the screen. If needed, see an eye care professional.
• Consider a document holder to hold papers near the screen so that you do not have to bend your neck down to see them.

Stress relieving exercises:

• Every half hour, take a short break. Walk around; communicate with fellow human beings, etc. A great way to remember to take breaks? Have a huge cup of water in front of you. Not only will you be drinking the water your body needs, but eventually you will have to get up.
• Every twenty minutes, look away from the screen, focus on a distant object, and blink continuously for thirty seconds.
• Lay your arm flat on a table and use a tennis ball to massage the stress out of your arm and hands. Turn your hand over and repeat.

Before you start working, stretch, just like athletes do. The following is a common stretch.

• Extend and stretch both wrists and fingers acutely, as if they are in a handstand position. Hold for a count of five.
• Straighten both wrists and relax fingers.
• Make a tight fist with both hands.
• Then, bend both wrists down while keeping the fist. Hold for a count of five.
• Straighten both wrists and relax fingers, for a count of five.
• Repeat five times.

If you experience pain that does not go away after a night's rest, consult a doctor."