How to sit properly at a computer

How to Sit properly
at a Computer !!
To :
Dr. Zaher Almasri
By: http://about.me/imad.mohsen
Al-Quds university
Jerusalem / Palestine
Imad Mohsen ….. Alquds university - Palestine

Pain due to computer use
• Neck
• upper back
• Muscles
• Tingling, Numbness
down the arm :P
• Weakness of the
Shoulder, arm or
hand.
• Headaches
Imad Mohsen ….. Alquds university -
Palestine

Result
• Head forward
Posture
• Hunchback
• Rounded Shoulders
• Raised shoulder on
one side
• Tilted or rotated
head
Palestine

What happens
when we work on a computer ?
• Distribution of weight.
• Our heads are very
heavy.
• 1/ we reduce the
normal curve of our
lower back ( lordosis)
maintain the balance
of the body
• spine
• legs
• neck
• muscles
and joints.

2/pectoral muscles
• Shortened pects
cause the shoulders
to roll forward
• This along with
muscle fatigue cause
head forward
movement
• The result is strain on
the neck
• The main stabilizer
of hand position is
the pect muscles
• after hours :
weak+ short

3/ lower neck and upper back
• stress is transferred
at there.
• contains a complex
network of nerves
that go to your arm
and hands
• Reduced strength
in arm and hand
• Changes in
sensation
• Changes in
reflexes

4/ Brain
• If the neck is not in its proper
alignment vessels (Vertebral
artery ) are
compromised and the brain
gets a decreased blood
flow which in turn causes
headaches.
Vertebral artery

So, How Do We
Correct This ?

Sit up tall-
• hips as far back as they
can go in the chair.
• Seat height.
• Back of the chair to a
100°-110°.
• shoulders are relaxed.

Sit close to your keyboard
• directly in front of
your body.
• the keys are
centered with your
body.

Position your keyboard carefully.
• shoulders are relaxed.
• wrists and hands are
straight.
• the mouse as close as
possible to the
keyboard.
• Adjust the keyboard
height

Learn powerful touch
typing technique at keyboard
• TypingMaster
• Highschools!!

Typing - texting
• Document holder
directly in front .

Get yourself an
ergonomic chair
Palestine

Monitor - screen
• Your neck is in a neutral.
• relaxed .
• The right height
• Distance .
• Reduce any glare
• Vertical screen angle.
Palestine

Laptops vs. researchers
• Hot Laptops Cause "
"Toasted Skin Syndrome“
• Laptop on belly .
developed discoloration
. It doesn't go away.
• University Hospital Basel hot
laptop could lead to skin
damage that might
develop into skin cancer
• Laptops Cause Infertility
in Men (State University of New
York)
increased scrotum
temperature up to 35
degrees
Palestine

Using laptop in bed is
dangerous
* air !!
Palestine

laptop cooling pad
• Laptop Tray
Palestine

small breaks !!
• constant sitting is very
damaging to your
health.
• walking around.
• standing ,doing
stretches.
• anything to break up
of sitting.
• 1-2 m stretch breaks
every 20-30 minutes.
• Look away from the
monitor and focus on
something in the distance.
• Rest your eyes by covering
them for 10-15 seconds.

Manage Your Diet
• staying hydrated
Palestine

Listen to your body
• Get in a comfortable
position
Palestine

Pray is an exercise + break
Palestine

Palestine

videos
End
Palestine

How to sit properly at a computer

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