Optimize your performance and prevent computer-related disorders with these Healthy Computing Email Tips, posted here courtesy of their authors, Erik Peper, Ph.D. and Katherine Hughes Gibney.

Healthy Computing Email Tips are distributed, free, via email. To receive a new Healthy Computing Email Tip every week, send an e-mail message to worksolusa@aol.com

To contact the authors of Healthy Computing Email Tips, who provide workplace training and consultation in injury prevention, click here.  The authors hold the copyright to this material,
which is used with permission.

• BORDER="0" NATURALSIZEFLAG="3">Tip 224: Sit up
• BORDER="0" NATURALSIZEFLAG="3">Tip 217: Softly open your eyes
• Tip 213: Drink and move
• Tip 212: Learn from the monks
• Tip 211: Rotate and breathe
• Tip 210: Clarify demands
• Tip 209: Break reminders
• Tip 208: Armrests
• Tip 207: Keyboard athlete
• Tip 196: Blink and breathe
• Tip 195: Adapt your chair
• Tip 176: Shoulders down
• Tip 173: Soft eyes
• Tip 172: Take microbreaks
• Tip 163: Off the desk
• Tip 145: Relax while waiting
• Tip 141: Breathe effortlessly
• Tip 123: Write goodwill
• Tip 119: Make it yours

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Health Computing Email Tip 224:
Sit Up

We often collapse like a letter "C" at the computer. Yet, if this position is held too long, especially when we put our nose to the screen, \it may lead to neck, shoulder and back tension as well as feeling tired and drained. This collapsed position can also contribute to depressive and helpless thoughts. To reduce discomfort and increase positive thoughts sit up.

How to sit up:

Begin by observing how different body positions contribute to emotional states.

Sit at the edge of your chair with your hands resting palms down on your thighs. Collapse like a letter "C," look downward and let your jaw be relaxed. While staying in this position, think of depressive and/or hopeless thoughts or memories for 30 seconds; follow this by thinking of positive and empowering thoughts and memories for 30 seconds.

Now pull yourself up straight, as if a string is attached to the back of your head; sit with your hands resting palms up on your thighs. Look straight ahead or slightly up and, while in this position, think of depressive and/or hopeless thoughts or memories for 30 seconds; follow this by thinking of positive and empowering thoughts and memories for 30 seconds.

You probably observed that a collapsed body posture increases negative and depressive thoughts while the erect position increases positive and optimistic thoughts.

During the day, sit erect and think positive thoughts while working at the computer. Remember to alternate tasks or get up and move frequently during the day.

(Experiment and test for order effect; redo the study by changing the sequence to sitting erect to collapsed or thinking positive thoughts before negative thoughts.)

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Healthy Computing Email Tip 217:
Softly Open Your Eyes

Eye discomfort often occurs after working at the computer. Without knowing, we often fix our gaze firmly as we stare at the monitor. This concentrated looking, coupled with rapid and shallow breathing, tends to keep us sympathetically activated, which can lead to discomfort and stress. Learn to relax your vision and reduce discomfort when you softly open your eyes.

How to softly open your eyes:

While sitting comfortably in your chair, gently close your eyes. Breathe diaphragmatically for a few breaths. Inhale and, as you exhale, gently open your eyes and allow your eyes to feel soft as you look around towards the floor or the far distance without caring what you see. When you begin to inhale, gently close your eyes. Repeat three times.

Reverse the pattern by softly opening your eyes as you inhale and gently closing your eyes as you exhale. Now, when you inhale, allow your eyes to feel soft as you look around. When you begin to exhale, gently close your eyes. Repeat three times.

Now repeat the first step opening your eyes during exhalation and closing them during inhalation.

Finally, sense how you felt when you opened your eyes during exhalation as compared to during inhalation. Usually, opening during exhalation reduces vigilance and arousal and relaxes your eyes. Train yourself to close your eyes during inhalation and open them during exhalation to reduce work stress (e.g., when you experience frustration, hurry-up sickness, or anger).

Practice this or other vision breaks many times during the day (see Tip 196).

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Healthy Computing Email Tip 213:
Drink And Move

Are you ever astounded at how much time has passed since you last looked at the clock? Time often flies as the computer captures our attention. Sitting for long periods without a break can lead to muscle tension and discomfort. Make a commitment to take breaks and improve your health when you drink and move.

How to drink and move:

Twice a day (morning and afternoon) take an actual fifteen-minute break. Place a sign on the office door letting people know the office is closed for a specific time period. Leave your work area and, if appropriate, take this break with your co-workers while drinking tea (green tea appears to have anti-cancer properties) and sharing positive experiences. Increased friendships and social support appear to enhance health, increase longevity and reduce work stress. A recent study with IRS employees showed that 4 additional 5-minute breaks per day significantly reduced computer-related discomfort without reducing productivity.*

Bring liquids, such as water and juices, to the office and store them away from your work area so that you have to get up in order to partake. Drink at least 6-8 glasses of water daily. The increased fluid intake will automatically encourage movement: What goes in must go out!

*Galinsky, T.L., Swanson, N.G., Sauter, S.L., Hurrell, J.J., Schleifer, L.M. (2000). A field study of supplementary rest breaks for data-entry
operators. Ergonomics. 43(5), 622-38.

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While reading and writing we often tilt our head down and collapse our torso in order to work. When typing or mousing, the source documents are usually placed flat on the desk and to the side of the keyboard, forcing us to either look down or to look again and again to one side. Repeatedly looking down or to one side can contribute to neck and upper back discomfort. To avoid a collapsed posture and neck and back tension, learn from the monks.

How to learn from the monks:

Many of us have seen paintings of monks with quill pens diligently transcribing ancient texts. Their work was placed directly in front and they sat fairly erect, writing on slanted surfaces.

When working at the computer put source documents on a slanted document holder either next to the monitor or in the space between the keyboard and the monitor. If you use a document holder positioned to one side of the monitor, look frequently to the opposite side to avoid asymmetry in movement, or move the document holder throughout the day from one side to the other.

Create your own slanted surface between the keyboard and the monitor with a cardboard or thin hard surface (most commercial document holders are too tall or have a limited slant which may block part of the monitor). Tape the board to the bottom edge of the monitor and tape a single-sided thin foam weather stripping at the bottom of the board so that documents do not slip down.

Investigate using a slant desk or slanted document holder when you write and read so that you can avoid collapsing your torso and tilting your head down. Explore some of the following options:

--A portable, adjustable slant board placed on top of your desk for writing and reading.

--A slanted drafting table instead of a desk (for convenience, use a large travel coffee mug that can rest on a slanted table without spilling your cappuccino).

--Slant your desk by putting blocks or upside down mugs under the back legs of the desk.

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Healthy Computing Email Tip 211:
Rotate And Breathe

Creeping neck and shoulder tension often grabs us when working with intense concentration at the computer. Focussed and unmoving, we unknowingly become rigid and hold our breath. Turn off the tension, and loosen your neck and shoulders when you rotate and breathe.

How to rotate and breathe:

Sit forward on the edge of your chair with your feet flat on the floor about shoulder width apart. Sit comfortably erect and rest the back of
your hands on each thigh. Then look upward towards the ceiling, moving only your neck and head, and look as far back on the ceiling as you can (do not strain). Remember that spot and return to an erect position.

Now, as you gently exhale, let your trunk gently colapse so that your spine, neck and head are like the letter "C"; at the same time rotate your hands inward so that they rest palms down on your thighs. As you begin to inhale straighten your spine while rotating your hands outward so that the back of your palms are resting on your thighs. Repeat this sequence three times and rest for a moment.

Now change the breathing and hand rotation pattern. Sit erect with your hands resting palms down on your thighs. Gently exhale. As you begin to inhale, let your trunk, neck and shoulders relax into the letter "C" while you rotate your hands outward so that the back of your palms are resting on your thighs. When you begin to exhale, straighten your spine while rotating your hands inward so that your palms are resting downwards on your thighs. Repeat this sequence three times and rest for a moment.

Again, change the breathing and hand rotation pattern back to the first. As you slowly exhale, let your trunk gently colapse so that your spine, neck and head are like the letter "C" while at the same time rotating your hands inward so that your palms are resting downwards on your thighs.

As you begin to inhale straighten your spine while rotating your hands outward so that the back of your palms are resting on your thighs. Repeat this sequence three times and rest for a moment.

Finally, look back, again, to the ceiling. Sense the movements in your neck and back and observe how much further you can look. Do these or other large movement every hour.

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Do you sometimes think that you will explode if you are asked to complete one more task? Do competing work demands pull you in different directions? Do you feel your body tense with each new request to "finish it today"? Work-stress and unclear demands increase autonomic arousal, which activates the trigger points in the muscles (those tender points that ache and often refer pain to other body areas when pressed). This leads to discomfort and imparied productivity when working at the computer. Improve your productivity and health when you clarify demands.

How to clarify demands:

Observe your stress response to your work demands. Keep a detailed log for a week:

--List the observed stressors and your physical reactions (e.g., tightening your neck of shoulders)

--Note when you have negative emotions (e.g., increased frustration by your workload or job ambiguity)

--Write down the times that you think pessimistically (e.g., they just dump the work on me, they don't care about me).

At the end of the week, review your log and identify the work stressors.

--Meet with your supervisor and/or co-workers to clarify the job demands (e.g., does a certain task have to be done?)

--Set up a prioritizing system (e.g., must be done by noon, 5:00 p.m., next week, etc.)

--Ask those who are submitting work to you to put a realistic priority rating on each project

--Request that those with competing demands determine the priority amongst themselves

--Communicate clearly with your supervisor about your "to do" list and the time needed to complete the projects

Remember, taking regular breaks helps to maintain health and productivity.

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Healthy Computing Email Tip 209:
Break Reminders

Are you sometimes surprised by how much time has flown by when working at the computer? Even though we know to take breaks, a study shows that about 50% of us lose ourselves in computer work and forget to take breaks.* Remember to take breaks by using break reminders.

How to implement break reminders:

Use external signals as reminders to take micro-breaks and large movement breaks. Implement some of following ideas or create your own unique reminder.

--Set your watch to chime every hour to signal time for large movement breaks.

--Place dots or notes on the computer; take a micro-break every time you notice them.

--Install a software program that periodically reminds you to take a break and guides you through stretches and movements (e.g., Stretch Break available from www.paratec.com).

--Join with co-workers to remind each other to take micro- and large movement breaks.

--Each time you open an email message, take a micro-break and drop your hands to your lap.

*For more information see: http://www.digitalwork.com

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Healthy Computing Email Tip 208:
Armrests

Is your chair like an airplane seat, ergonomically designed for 95% of all bodies so that each individual is slightly uncomfortable? Although many office chairs have adjustable features, armrests often are too high and cause us to unknowingly raise our shoulders. Relax your shoulders by checking your armrests.

How to check your armrests:

Sit comfortably in your chair with your hands on your lap, your shoulders relaxed and your elbows against your trunk. Check your elbow height in relation to the arm rests. If your elbows are lower, you are forced to raise your shoulders when using the armrests. When sitting in this position, we often continue to maintain shoulder tension. If adjustable, lower the armrests so that you do not have to raise your shoulders to allow your arms to rest. A better solution is to remove the armrests completely (most can be unbolted from the bottom of the chair) and allow your arms to rest on your lap during micro-breaks.

Eliminating the armrests also offers more freedom for "flow typing" where your arms, shoulders and trunk can move instead of being rigid and constricted.

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Healthy Computing Email Tip 207:
Keyboard Athlete

Are you like the Olympic athletes, waiting to take off with alacrity and do your best each time you sit at the keyboard? Many of us are on the mark and set to go, without being ready to perform at our peak. The daily athletic event of keyboarding requires strength, endurance and time for regeneration, similar to world-class athletes. Work at your peak and become a keyboard athlete.

How to become a keyboard athlete:

--Eat a nourishing breakfast, which includes protein; follow the food pyramid, eating several helpings of fruit and vegetables per day and
reducing the consumption of red meats.

--Allow regeneration during the day (even athletes take time out to rest) by taking micro-breaks and large movement breaks.

--Drink 6 to 8 glasses of water daily.

--Exercise at least three times a week; have a routine that includes cardiovascular work, strengthening (especially the arms and back), and stretching.

--Sleep 6 to 8 hours per night.

--Have fun in life; socialize frequently with friends.

--Take time for yourself; meditate and introspect.

--Set goals that are achievable and give yourself rewards.

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Healthy Computing Email Tip 196:
Blink And Breathe

Staring intensely at the monitor without blinking may result in blurred vision, dry burning eyes, delayed focus or altered color perception. Reverse this computer-vision syndrome and enjoy comfortable vision when you blink and breathe.

How to blink and breathe:

Master relaxing blinks: Take a microbreak and gently lower your upper eyelids so that your eyes close. As your eyelids close, sense your eyes rolling upward. At the same time loosen your jaw so that your upper and lower teeth are not touching. Repeat every few minutes (see TIP 109).  Integrate quick blinks into your work:

Quickly blink at the end of every line, at the end of every column of numbers, and with every mouse movement during typing and data entry. Repeat every fifteen seconds.

Practice relaxing your vision: Look away from the screen to a distant object or place (e.g., look out the window or across the room). As you look into the distance, allow your jaw and upper eyelids to drop. Let your eyes close as you exhale. Feel your eyes sinking into their sockets. Exhale with a slight smile for one or two breaths and then re-open them. Repeat every 30 minutes.

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Healthy Computing Email Tip 195:
Adapt Your Chair

Are you too small or too large for your chair? Do your feet dangle when you sit or are your knees touching the keyboard tray? Do you raise your arms and shoulders when you write or when you rest them on the arm rests? If so, your chair most likely needs to be adjusted. Reduce chair discomfort and adapt your chair.

How to adapt your chair:

Adjust the chair to your individual body and work needs. Some of the following simple, inexpensive solutions may eliminate discomfort caused by your chair:

-Strap a firm, foam rubber pillow to your chair to support your back. This pillow should be the full length of the chair back so that, when sitting with your back resting against this pillow, the underside of your knees are approximately 1-2 inches away from the chair.

-Support your low back with a small pillow or rolled towel. Position it to provide lumber support. Use velcro or straps to hold it in place.

-Place a box, book or footrest under your feet to support your legs (e.g., place old phone books under your desk so that your legs don't dangle). There are many inexpensive varieties of footrests available.

-Lower or remove the armrests if they are detachable.

-Lower or raise the keyboard tray so that, while typing, your upper arms can hang straight down and your lower arms are horizontal with your elbows bent about 90-110 degrees.

Although we often adjust ourselves to the environment, it is better to change the environment to fit us. If possible, replace your chair with one that fits you (new chairs may cost between $150 - $900).

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Healthy Computing Email Tip 176:
Shoulders down

When sitting at our desk or while working at the computer, we are usually in a state of readiness -- "On your mark, get ready, get set, go . . ." -- waiting for the computer to respond or for our thoughts to flow. Most of us, without knowing, raise our shoulders slightly when in this anticipatory state. This slight lifting induces a low level of chronic static muscle tension that often causes aching in the neck and shoulders and discomfort in the arms. To reduce this discomfort, drop your shoulders down.

How to drop your shoulders down:

While working at the computer, stop, sense your shoulders and ask yourself, "Are they up?" If they are even slightly up, drop your shoulders down as you exhale and continue to work. To allow your shoulders to let go even more, gently shrug up and down a few times. Then continue with your work.

Establish work cues to sense and drop your shoulders (e.g., at the end of every sentence, after clicking and dragging the mouse, or when done changing the content of a cell in a spreadsheet). Initially, this may seem impossible because it appears to interfere with concentration. Don't worry - just do it. With practice it will become as automatic as driving a car.

Think back to when you learned to drive a car. Initially, controlling the clutch, shift, brakes and steering wheel took all your concentration. Now, we can eat, answer cell phones, discipline our children, and listen to the radio while driving. At times we don't even remember how we arrived at our destination. Learning to keep the shoulders down is very similar; with practice it becomes automatic.

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Healthy Computing Email Tip 173:
Soft Eyes

More than 58% of computer users report moderate to severe eye irritation* while working for extended periods of time. Discomfort includes blurred vision, tired eyes, delayed focus or altered color perception, and dry burning eyes. We often stare intensely at the monitor and forget to blink or take vision breaks. Reverse computer-vision syndrome and enjoy comfortable vision with Soft Eyes.

How to develop soft eyes:

Drop your arms to your lap and take an effortless diaphragmatic breath. Exhale completely as you relax your jaw and gently move your head in a small circle. Imagine your breath flowing down your arms and out your hands.

Then gently close your eyes and feel them sinking deep into their sockets while your whole face relaxes (as if drifting into a peaceful sleep).

Let your eyes stay closed for two seconds and allow them to gently roll up.

Then smile tenderly while slowly opening your eyes. Imagine that you are looking at a child or a lover.

Repeat this exercise many times each hour (e.g., at the end of every paragraph, list of numbers or while waiting for the computer to respond).

Remember that vision may also be improved if the top of the monitor is no higher than your eyebrows and when reflections and glare are minimized.

* Peper, E. & Gibney, K. H. (1999). Computer related symptoms: A major problem for college students. Proceedings of the Thirtieth Annual Meeting of the Association for Applied Psychophysiology and Biofeedback. Wheat Ridge, CO: AAPB, 119-122.

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Healthy Computing Email Tip 172: Take Microbreaks

Do you take your micro-breaks? "Of course" you might say, thinking that you get up to walk to the printer or have tea every hour or two. When we visit individuals at their work sites, we observe that most need to be reminded to take micro-breaks. If you are taking your microbreaks every 30 to 60 seconds, you can ignore this message. Otherwise, read on and Take Microbreaks.

How to take microbreaks:

Every 30 seconds, while working at the keyboard or mouse, drop your hands to your lap and exhale. Let your shoulders, arms and hands go limp. After 1-2 seconds, bring your hands back to the keyboard or mouse and continue your work.

Develop a plan to take microbreaks whenever you have an interruption such as: -- when the phone rings -- at the end of a paragraph -- during computer pauses -- when you are reading email -- when someone stops by to speak with you -- at the end of a column of numbers -- when thinking about what you want to write

Remember a momentary interruption in muscle tension can make the difference between discomfort and health. Think about carrying a heavy object; if you set it down for just a moment, your muscles relax and you are able to continue carrying it.

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Healthy Computing Email Tip 163:
Off the Desk

Is your keyboard on top of a standard desk or table? Do you reach forward beyond the keyboard to use your mouse? By the end of the day do your shoulders feel tight and do you experience neck and back tension? Change this harmful ergonomic situation by taking the keyboard and mouse OFF YOUR DESK.

How to take the keyboard and mouse off your desk:

Check your arm positions as you type. Do you raise your shoulders, reach forward with your arms or excessively bend your elbows? If so, lower the keyboard. Options include:

-- Install an adjustable keyboard tray.

-- Lower the surface on which the keyboard rests (e.g., cut a few inches off the legs of the table).

-- Raise your chair so that you can sit erect and type with your upper arms hanging straight down and your elbows bent about 90 to 100 degrees while your wrists remain straight. Be sure that you have a foot support to avoid dangling your feet or wrapping them around the base of your chair.

-- Check how you use your mouse. If you reach across the keyboard to use the mouse on the desk, bring the mouse closer. Options include:

-- Install a wide keyboard tray that provides space for a mouse next to the keyboard or one that has an articulating mouse tray that can rotate over the 10-key pad.

-- Place a mouse bridge over the 10-key pad.

-- Install a split keyboard without a 10-key pad so that there is space for the mouse or track pad on the keyboard tray (go to web site: www.goldtouch.com).

To ameliorate the harmful effects of a high keyboard and a distant mouse, take frequent micro- and macro-breaks to interrupt low-level muscle tension.

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Healthy Computing Email Tip 145:
Relax While Waiting

When anticipating computer response, do you wait with baited breath? Does your index finger stay poised over the mouse button? Are your fingers ready to attack the keyboard? People who hold "resting muscle tension" levels during unexpected or unplanned breaks tend to develop significantly more symptoms than those whose muscles relax during unexpected breaks (e.g., the network response slowed, the printer takes longer, or the telephone connection is on hold).* When unexpected work pauses occur, Relax While Waiting.

How to relax while waiting:

Look forward to any unexpected breaks as a moment to relax and restore. Be thankful for the unstructured break and use it as an opportunity to breathe and to:

--Relax your thoughts. Ask yourself: "Is it worth dying over?" If not, take a breath and smile.

--Relax your face. Frown and clench your jaw, hold the tension for five seconds and then relax. As you let go, let you jaw go, let your lips slightly part, feel your eyes sinking in their sockets, and feel your face smoothing and the cheeks being pulled down.

--Relax you shoulders. Raise your shoulders, hold the tension for five seconds and then let them drop. Feel your shoulders being pulled down by gravity. Be sure you continue to breathe.

--Relax your arms and hands. Lift your hands slightly up above your lap. Make a fist for five seconds, then let them relax and drop onto your lap. Feel the dead weight of your arms and hands on your lap.

--Relax you back. Arch your lower back forward for five seconds, then let it curve backwards. Feel your back being totally supported by the chair. Feel the heavy weight of your body through your seat-bottom bones where you feel contact with the chair.

--Relax your legs and feet. Curl your toes up and lift the ball of the feet up from the floor for five seconds then let go and allow your legs and feet relax. Feel how your legs and knees rocked when you let go. If no unexpected work pause occurred, do a large movement every 30 minutes.

* Reported in the research by Veiersted and Westgaard, 1994.

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Healthy Computing Email Tip 141:
Breathe Effortlessly

The moment we begin typing or mousing, we tend to breathe more quickly and shallowly. This rapid, shallow breathing, predominately in the upper chest, may increase muscle tension in your neck and shoulders, reduce your hand temperature, and inhibit your body's ability to regenerate. To encourage relaxation and regeneration, Breathe Effortlessly.

How to breathe effortlessly:

While sitting comfortably, exhale gently though pursed lips so that the air flows very slowly. Keep exhaling and allow your abdomen to decrease in diameter.

At the end of exhalation, allow inhalation by letting the air to flow in through your nose; feel your abdomen widen. Imagine breathing occurring in your abdomen (as if there is a balloon in the abdomen that inflates during inhalation and deflates during exhalation). Be sure your belt or waistband is loose so that your abdomen is not constricted and has the freedom to expand.

Repeat for three breaths.

Then sit quietly, let a slight smile come to your face (think of someone you love--who brings a smile to your face--such as a partner, grand parent, child, or pet) and breathe quietly through your nose so that you do not hear any breathing sounds. For the next few breaths focus on the point in your nose where you feel the air coming in and out; let your abdomen expand and decrease in diameter with your breathing.

During the day observe your breathing pattern. Every time you hold your breath, gasp or breathe shallowly, remind yourself to exhale very slowly and breathe with the balloon in your abdomen. Then, as you exhale longer, continue to breathe very quietly while working at the computer.

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Healthy Computing Email Tip 123:
Write Goodwill

When working intensely at the computer, we often get so involved that we forget to move our neck and shoulders. This immobility may lock our shoulders in place, increase muscle tension and reduce blood and lymph circulation. To keep your shoulders loose and increase circulation, interrupt your work and with your shoulders Write Goodwill.

How to write goodwill:

Drop your hands on your lap or let them hang at your sides.

Roll your shoulders loosely forward, up, back and down two or three times while continuing to breathe.

Rest and feel the heaviness in your arms hanging from your shoulders.

Think of someone for whom you feel caring or love.

Then, imagine a pen (crayon, magic marker or paint brush) attached to your shoulder so that the tip of the pen can reach all the way across the room to the wall. With this imaginary pen, write a short caring note on the wall opposite your shoulder (the shoulder moves as you are write). After a few lines, relax, drop your shoulders and breathe two or three through your shoulders and down your arms.

Repeat the same writing practice with the other shoulder and, if English is not your native language, repeat the practice while writing the note in your native language.

Remember to breathe and relax your neck, face, jaw, hands and legs while writing.

Repeat this or other large movements every hour.

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Healthy Computing Email Tip 119:
Make it Yours

The reasonable man changes himself to fit the conditions of the environment. The unreasonable man changes the conditions of the environment to fit him. All progress depends upon the unreasonable man.
-George Bernard Shaw

Is your desk and keyboard too high? Do you dangle your feet from the chair so that you can reach the desk and keyboard? Do you lift your arm and shoulder when writing on the desk? Do you some times experience tension in your shoulders and neck from looking and reaching up? Do you feel frustrated that most office furniture is designed for people taller than you? If this occurs, then Make it Yours.

How to make it yours:

Check the furniture you are using (e.g., the chair, desk, keyboard, or monitor)? If it is too high, change it. Options for change include:

-Lower the desk (e.g., saw inches of the legs).

-Lower the monitor (e.g., remove the adjustable base or remove the computer on which it sits).

-Lower the keyboard tray so that your upper arms hang straight down from your shoulders and your elbows are bent about 90 degrees while typing.

-Increase the height of the floor so that your feet can rest solidly on the floor when you sit (e.g., use a footrest or make a foot platform out of old telephone books).

-Use a slant table/board so that there is no need to raise your shoulder while writing.

Prepare for an environment designed for the "average" person. Options include:

-Increase your height and visibility (e.g., use a wedge pillow or even a telephone book to increase your height when sitting).

-Check your shoulders frequently (e.g., if they are tense, drop them and take a micro break by dropping your hands on your lap as you exhale).

-Practice regeneration (e.g., stand up, move, and take frequent large movement breaks).

Healthy Computing Email Tips are distributed, free, via email. To receive a new Healthy Computing Email Tip every week, send an e-mail message to worksolusa@aol.com

The authors of Healthy Computing Email Tips, Erik Peper, Ph.D. and Katherine Hughes Gibney, can be contacted at Work Solutions USA, 2236 Derby Street, Berkeley, CA 94705. Telephone: 510 841 7227; Fax: 510 658 9801.

All the material on this page is copyright by the authors. Used with permission.