Saturday, January 30, 2010
Saturday, January 16, 2010
How to Keep Your Wrists Healthy
Considering how much time many of us spend on the computer, many web workers run risks of developing carpal tunnel syndrome or repetitive strain injuries. But there are some steps you can take to limit the problems that come from using less-than-ergonomic keyboards, even if you aren’t ready to run out and buy a new keyboard right now.
- Take frequent breaks from the keyboard. If repetitive motion causes injury to your hands, it makes sense that taking a break from those motions will help. However, to get the best effect, you don’t want to just take your hands off the keyboard. Get up and stretch your hands. Frequent breaks can have benefits for the rest of your body as well.
- Exercise your hands and arms. No matter what other exercise you get over the course of a day, make a point to stretch out and work your hands, wrists and arms. There are many exercises that can help specifically prevent carpal tunnel syndrome. You can even find demonstrations of how to do them on YouTube.
- Support your wrists. There are a variety of supports out there that can help you type. There are both wrist braces that you can wear and wrist rests that you can set in front of your keyboard. It’s a question of what makes typing more comfortable for you.
- Change up your keyboard-mouse combination. Something as simple as adding an external mouse to your laptop can help you change up how you type every once in a while. It’s also not a bad idea to consider ergonomic gear if you’re spending most of your day in front of the computer. If you’re willing to make a major change, it may even be worth considering an alternative keyboard layout, like the Dvorak keyboard.
- Take steps to cut back on your typing. While it can be difficult to reduce typing significantly, some web workers have successfully made text recognition software a part of their work routines. Efficiency tools, like TextExpander, may also help you cut out at least some of the repetitive typing in your day.
If you do have pain in your wrists or hands, it’s important to have a doctor check it out. The earlier a case of carpal tunnel syndrome can be caught, the easier it is to deal with. Other symptoms can include:
- numbness or tingling sensations (including “pins and needles”) in fingers or thumbs
- pain in your arms, shoulders and neck
- poor circulation in hands wrists and fingers
- loss of strength or coordination in your hands
Even if the symptoms are mild, they can be a wake up call that it’s time to start taking care of your wrists. There are steps that can be taken to reduce the problems carpal tunnel syndrome or repetitive strain injuries cause, but preventing them is worth the time and effort. After all, typing is a crucial ability for a web worker.
What steps do you take to keep your wrists healthy?
Image by Flickr user massdistraction
8 Unconventional Ways to De-stress and Release Tension
Editor’s note: This is a guest post from Jai Kai of SharingSuccess.tv.
As we move through our daily routines we are often faced with obstacles and challenges which can lead to some degree of stress and anxiety. So to become more relaxed and free of tensions it is important to break away from your ordinary routine and find ways to de-stress. This process can be very simple or more in depth, but why not try something new and different? Here are 8, not your everyday ordinary, ways to de-stress and release tensions.
1. Massage your ears. The ear massage is a fantastic way to release endorphins in your brain and make you feel good. The beauty is that it only takes a few minutes. Start by gently rubbing your earlobes with your thumb and index finger. Then squeeze the outer edges of your ears all the way to the top. These parts of your ears have tiny reflex points that can relax specific areas of your body. Finish by using your index fingers and middle fingers to massage behind the ears on the bony part of your skull.
2. Finger paint. If you thought that getting messy and painting with your fingers was strictly for kids, think again. Finger painting allows you to have fun, be artistic and play in a child like way. It gives you permission to express your creativity and spontaneity without expectations. So why not be the creator of some new abstract art pieces. Visit a nearby children’s store and pick up a set of finger paints – ages 10 and up.
3. Strip down your living room. Take note and see how much stuff you have laying around your house, especially your living room – the place where you often wind down and relax. Then, declutter and learn the powerful art of Minimalism. Get rid of anything and everything you don’t use or need. Give away or donate decorations and household items. An open and clean space creates a place of peace and tranquility. It’s also easier to relax when you are not surrounded by stuff such as laundry, work, electronics and even reading materials because your subconscious mind doesn’t feel like you have things to do.
4. Try laughing yoga. We all know that the power of laughter has a wonderful effect on our mood and is one of the best feel good things we can do. However, the opportunity to laugh like this doesn’t always come easily and often. A fun and crazy way to make yourself laugh uncontrollably is to find (google) a class, club or yoga studio in your area that offers laughing yoga. You may have to step out of your comfort zone but you will be in for a wonderful and hilarious surprise.
5. Procrastinate. Make a list of things to do and then don’t do it. Call it your procrastination list. Then make the decision to engage in something you really feel like doing. If and when you become inspired to do something on your procrastination list then go for it. Maybe you really don’t have to do those things on your procrastination list or perhaps someone else may want to do those things for you. I believe that if you’re not accepting, enjoying or enthusiastic about what you’re doing then you shouldn’t do it. By procrastinating you often let go of resistance and become more relaxed.
6. Be brutally honest. Have you ever felt frustrated with yourself because you wanted to say something to someone but didn’t in fear of what might happen, what that person might think or how you might make them feel. Instead of bottling things up inside you, which causes stress and tensions, why not let it go through the power of honest speech. Express your emotions and tell people how you really feel without being rude or obnoxious. Be loud and bold. Notice how relieved you feel.
7. Dance in the rain. How often do you see people getting upset and running for cover when it starts to pour? Next time it rains, have a little fun, get wet and do a little dance. Engage all your senses and enjoy the moment. Even sing if you want to. You will be surprised how refreshing and rejuvenating it is. For those of you who live in colder climates, try dancing in the snow or making snow angels.
8. Enjoy a staycation. Instead of travelling somewhere on a holiday, stay at home and enjoy a local vacation. To make it an adventure, get a map of some nearby hiking trails and plan some day hikes. If you’re in a colder climate consider cross-country skiing or snow-shoeing. Try a new activity such as outdoor photography. Visit some local cafes that sounds interesting and that you’ve never been to before. If you need a break from your kids, recruit a friend or relative to baby-sit. Have fun and get to know your area.
As we get caught up in the moment of being busy sometimes we just need to step back, let go of what we are doing and pursue new little passions that dissolve tension and creates stress free, happy experiences. I sincerely hope you give one or some of these a try and remember to have fun, be in the present moment and watch your anxieties melt away.
Jai Kai is a Success Coach, Yoga Instructor and Blogger for SharingSuccess.tv. He enjoys teaching people the art of perusing passion. You can subscribe to his feed here.
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Thursday, January 14, 2010
Reclined Computing With Your Laptop
Laptops are great; I’m an uber-fan and have been almost exclusively a laptop user since 1996, but for the long hours of production work that many web workers like myself do, conventional laptop ergonomics are a horror, and can lead to a variety of painful or even debilitating conditions over time.
There are two effective conventional ways to address this issue. You can place the computer on a laptop stand of some sort that elevates the display to a comfortable viewing plane that doesn’t involve tilting your head forward, and connecting an external keyboard and mouse for input. Alternatively, you can use an external monitor.
A less conventional solution, which I’ve been working with successfully for a while now, is to use one of several devices that facilitate computing in a reclined posture, like the Laptop Laidback, pictured above. I’m going to discuss these devices in this post.
Dave Malouf, an Industrial Design professor at the Savannah College of Art & Design (SCAD), also a primary founder and first vice president of the Interaction Design Association, recently taught a class project in laptop computer design and ergonomics. An abstract report on the class was published last August in Core 77. Among many other aspects and nuances of laptop design and engineering covered in the class, one group of students investigated the physical ergonomics associated with the use of smaller computing devices, and discovered that a conventional small clamshell laptop is most comfortably used lying down, with the device on the thigh and the knees kept elevated.
This posture approximates the ergonomics enabled by products like the Laptop Laidback, only with them, you can relax your legs and don’t need to keep your knees up in order to maintain the ideal arm, hand, neck, shoulder and leg positions relative to the computer that are recommended by ergonomists in order to maximize comfort and minimize body stress: elbows resting on the support surface (no reaching) and palms and fingers falling relaxedly on the palm rests and keyboard (without having to lift your elbows).
Of course if you use your laptop in an employer’s office or other conventional workplace, assuming a laying-down-on-the-job position, even in the rare instances when it would be logistically possible, is likely to be frowned upon. However, if you work on the web out of a home office as I do, working laid-back is not only possible, but arguably the ideal mode to use for long hours at the keyboard, especially in conjunction with a Wi-Fi connection. When you’re comfortable, you’re more likely to be pain- and stress-free, can extend your laptop usage, and are likely to be more efficient and effective.
I can personally vouch for this. I’ve been using my Laptop Laidback for years for fully-reclined computing. The Laidback is a special laptop stand with an adjustable, inclined support tray that forms a “bridge” spanning your torso when lying down on a bed or sofa, letting your arms assume the recommended 90-degree elbow angle, comfortably relaxed. While the angle of the keyboard when the computer is mounted on the Laptop Laidback or similar device tray may appear “wrong” from an ergonomic perspective, when the user is reclined, it actually facilitates natural and relaxed assumption of the ideal elbow angle and straight wrist posture.
The $99.99 Laptop Laidback is, of course, not the only product of this type available. A couple of other examples include the $99.95 (free shipping) Wizard Multi-Configurable Laptop Stand from Lapworks and the nearly identical $89.00 (shipping not included) Lapdawg Multi-Purpose Laptop Desk; the $149.00 (and up) AirDesk Swing-Away Laptop Computer Desk/Stand; the €99.00 ($145) Lounge-book Freestanding Reclining Laptop Stand; the $125.00 (+ $32.00 shipping) LM1 Rolling Laptop Over The Bed Table; and others.
I’ve used the first three products mentioned above, but the Laptop Laidback’s been my standby for the past eight years. Because I battle several chronic health issues, without the Laidback I might’ve literally been long since out of business as a web worker. However, even folks in perfect health (who want to stay that way, at least) may find they prefer to use their laptops while relaxing recumbently for working, surfing or whatever.
Do you practice reclined computing? If so, do you use a special laptop stand or just make do with your knees?
At last an excuse to lay down....