Tip 1 – As you look at your screen right now your eye level should be horizontal to the top of the screen. Is your head poking forward towards the screen? Beware of getting SUCKED in.
Tip 2 – FEET! Where are they as you sit there? Forward of knees or tucked under your chair? Twisted or contorted? Can you leave them under your knees? Flat as possible (Not always possible depending on height of chair)
Tip 3 – Think of your computer mouse as a ROCK rather than hovering your hand over it in tension.Are you tensing your whole arm? See if you can let go.
Tip 4 – As you work with your computer mouse your little finger should line up roughly with the outer line of your forearm. If you are turning the hand out this can cause tension in the forearm/RSI.
Tip 5 – TYPING! Can you use the natural curve of your hands? You shouldn’t be pulling your hands back on your wrists.
Tip 6 – The letters ‘G’ and ‘H’ on your keypad should be central to you and your screen. (A disadvantage of most laptops).
Tip 7 – Sitting there your knees should be at roughly 90 degree angle and your back should be also 90 degrees to your legs. Remember never to FIX a position. Be open emough to sway a bit.
Tip 8 – Your VDU screen should be one arm width away ie: If you reach out now you should just touch the screen with your finger tips.
Tip 9 – Take regular 15 second ‘Visual breaks’ from looking at your screen and take in the room around you.
Tip 10 – Whilst working at your computer can you still be aware of the room around you? Check out the vision to your sides (peripheral).
Tip 11 – Let your chair support you as if you’ve just sprouted it from underneath you. The chair is your legs!
Tip 12 – As you sit at the computer try not to narrow in and then you won’t get sucked in! Helps you to focus too!
Good luck all.
Individual lessons in posture at:
http://www.alexandertechniquebrighton.com/
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2 comments:
I like your 12 points, Mark. I hope people don't take the advice of the mouse being a rock to literally ;-)
Two comments:
re: Tip 6:
depends on the notebook computer. My mac notebook has 'G' and 'H' centred. I see this more of a problem with a desktop, full-size keyboard with a number block. Then either the keyboard it well centred and the mouse too far to the right (assuming right-hand use) or the mouse is close to the body but the keys to the left. One solution is to use the mouse with the left hand.
re: Tip 8:
I would say, this depends on the screen size. Generally the rule is the distance should be 2x the screen size. With a lovely, brand-new 27" screen the arms length would be too short. For a normal size desk, 54" distance to the user's eyes is often more than the desk is deep...
Best wishes from Switzerland,
Daniel Harbach
Alexander Technique Zurich, Switzerland
Hi Mark,
Nice post. I think bringing attention to not getting sucked into the screen is always great advice. Also to find our 'sitting bones' by finding them under our bum when we're sitting!
Cheers,
James
Alexanderplus.com
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