In: Physical Therapy Products
In: Physical Therapy Products. April 2007.
Stay Healthy at the Computer: Lessons Learned from Research
Do the following experiential practice:
Sit on the edge of your chair and hold your mouse and then begin to draw with your mouse, the letters and numbers of your street address; however, draw the letters backward by beginning with the last letter of the street address. Draw each letter about 1 1/4 inch in height, and then click the left button after having drawn the letter. Continue to draw the next letter. Draw as quickly as possible without making any mistakes. Start now, and continue for the next 30 seconds
Stop and observe how you feel.
Did you notice that you held your breath, tightened your shoulders, forgot to blink, and even tightened your trunk as you drew the letters with your mouse? Imagine what would happen if you worked like this hour after hour?
The majority of employees who work on computers experience discomfort ranging from neck, shoulder, back, and arm pain to eye irritation and exhaustion. A major cause is the holding of chronic and unnecessary muscle tension—tension of which the employee is usually unaware and leads to illness. Research at San Francisco State University have demonstrated with biofeedback that 95% of employees automatically raised their shoulders as well as maintained low-level tension in their forearms while keyboarding and mousing, as well as increased their breathing rates and decreased eye blinking rates. Almost all employees studied thought that their muscles were relaxed when they were sitting correctly at the computer, even though they were tense, as is shown in Figure 1.
|[pic] |[pic] |
Figure 1 is a representative recording of a person working at the computer. Note how 1) forearm and shoulder (deltoid/trapezius) muscle tension increased as the person rests her hands on the keyboard without typing; 2) respiration rate increased during typing and mousing; 3) shoulder muscle tension increased during typing and mousing; and 4) there were no rest periods in the shoulder muscles as long as the fingers are either resting, typing, or mousing.
Begin a self-training program using biofeedback as described in the book by Erik Peper & Katherine H. Gibne. Muscle Biofeedback at the Computer: A Manual to Prevent Repetitive Strain Injury (RSI) by Taking the Guesswork Out of Assessment, Monitoring and Training (The Biofeedback Foundation of Europe, 2006). It is available at .
To learn more about biofeedback equipment, contact Thought Technology Ltd at .
Erik Peper, PhD, is a professor and co-director of the Institute for Holistic Healing Studies in the Department of Health Education at San Francisco State University. He can be reached at [pic]epeper@sfsu.edu.
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