CESSI Ergonomics :: Warm-Up Exercises

PROPER KEYBOARD TECHNIQUE INCLUDES NEUTRAL WRIST POSTURE, WARM-UP EXERCISES AND MICRO BREAKS


	Whether you are a beginner or an experienced computer user, neutral posture keyboard technique is as important to your comfort and efficiency as is the correct adjustment of the equipment in your work environment. Begin your work session with the exercises illustrated below. Then take a moment to study the hand positions diagrams.


	EXERCISES


	HAND POSITIONS


		Massage the inside and outside of your hands with your thumb and fingers.

	Grasp fingers and gently bend back at the wrist. Hold for five seconds.

	Gently pull thumb down and back until you feel the stretch. Hold for five seconds.

	Clench fist tightly, then release, fanning out the fingers. Repeat five times.

Place your hands on the keyboard. If they are not parallel to your upper legs and to the floor, readjust the height of your chair and ergonomic keyboard system so they permit a neutral wrist posture.
Once you have attained a neutral wrist posture, it may feel a little different than what you are accustomed to. This is perfectly natural. If you will continue to use a neutral wrist posture with the support of the clinically-tested wrist rest, you will very soon become comfortable with it and your efficiency will quickly improve. Be patient and stick with it.
Finally, throughout your workday, be sure to take micro breaks while you are waiting for your computer or printer. Do your hand exercises on a regular basis. Stand and stretch slowly. Take a few deep breaths. Glance out a window or look at some distant area to relax your eyes. Once you incorporate all of these easy techniques into your work habits, you'll notice a big improvement in your efficiency and comfort - and so will your co-workers and supervisors!