Physical Therapy in Los Altos for Work Activities

Healthy Office Habits

1. Phone Usage: If you are frequently on the phone, use a headset; do not cradle phone between head and shoulder.

2. Move around: Change positions often; occasionally, stand up, and/or walk around.

3. Lightly type: Try not to pound on the keyboard. This will save your hands!

4. Utilize both hands: When typing double-key operations such as Ctrl + C, or Command + P, instead of contorting and stretching one hand to type, use both hands.

5. Documents: Use a document holder or prop up reading documents to same height as monitor.

6. Mousing: Hold the mouse lightly but securely; do not grip it hard. Really learn the keyboard shortcuts and commands as much as possible, because there is no ergonomically perfect mouse technique. Keep the mouse & phone as close to the keyboard as possible to prevent repetitive reaching.

7. Take a break: Give your hands and wrists a rest every once in a while; when not typing, lay them on your lap or on their sides instead of at the keyboard.

8. Strrrrrretch: Stretch often during the day to keep your muscles warm, and to give postural muscles a break from a sustained sitting position.

10. Wiggle: Try not to hold still for very long. Get up and move whenever you can. Take a 1-minute break every 10-15 minutes or a 5-minute break every half hour. Set a timer as a reminder to get up and stretch every 30 minutes.

11. Laptop usage:

•   Elevate with adjustable laptop stand so top of screen is at eye level.
•  Use a separate keyboard when possible.
•  When a separate keyboard is impractical, a portable stand or lap desk inclines the laptop so arms and elbows  hang relaxed at sides to reduce back and shoulder strain.