GUIDELINES FOR GOOD POSTURE

• Ensure both feet are firmly supported, with knees bent to 90 degrees

• Hips should be at the rear of the chair, with hips bent at 90 degrees. Avoid slouching or sitting on the small of your back.

• Good back support from the chair into the small of your back should help you elongate your trunk

• If the work surface is too low, your upper trunk will stoop forward, causing neck and shoulder strain

• If the surface is too high, your wrists are extended excessively, traumatising the soft tissues in the wrists and forearms

• Ensure that the monitor is at the correct height. Too low and forward stooping occurs. Too high and slouching of the neck and head occurs.

• Ensure that objects that are frequently used are within arms length, and do not require leaning, stretching or twisting.

• Never cradle a phone between your head and shoulder.

• Do not use a keyboard with arms resting on a chair armrests or keyboard wrist rests

TIRED HANDS - IDEAS FOR HARD WORKING HANDS

Working hands that move repetitively all day without a warm up and cool down is like running a marathon without stretching. The following ideas can help tired and sore hands

1 Stretch before, during and after using your hands

2 Every thirty minutes get up and stretch for 30 seconds

3 Rest adequately and avoid holding hands in tense positions between tasks

4 Be aware of appropriate posture for the upper body, head, neck and shoulders

5 Regular exercising and stretching for the whole body will help with general strength, circulation, posture and health

6 Use hand soaks once per day. Immerse hands in ice water for 20 seconds followed by warm water for up to four minutes. Repeat the sequence four times per hand. Check with your GP that you can safely use contrast baths.

HAND WARM UP EXERCISES

1 Gently squeeze a sponge in a tepid bubble bath, or use squeezing a sponge to water house plants
2 Use a lotion or oil, gently massage your fingers and forearms, paying special attention to your joints
3 Place your palm flat on the table. Slowly raise and lower your fingers one by one
4 Place your palm flat on the table. Spread your fingers apart and bring them back together again
5 Make an “O” by touching thumb to finger tips one by one
6 Complete full arm stretches – the Mowtown Moves
7 Complete tendon glides – Open—Fist—Grip--