Exercise

Regular exercise is essential when. You are sitting at your computer for any length of lime. The following exercises should be practiced at three minute intervals for maximum effectiveness. They can be done without having to leave your seat, although such a break is recommended at least once per hour.

Eyes

Regularly focusing your eyes on objects that are at varying distances from you will help in the prevention of eye strain. This is most important if you do not have an anti-glare device attached to your screen.

Wrists and Elbows

Problems can be encountered, if you do not use the keyboard correctly. Fingers should be poised above the keyboard and hang down over the keys. When pressing the keys, do not use undue force or pressure. This will put strain on your wrists and elbows, and can actually damage your keyboard as well. A very light tap is all you need, and this allows the key to spring back by itself. Stop and take your fingers off the keyboard. Flex and stretch your fingers, wrists and elbows.

Neck

Even when your monitor is set at the correct height and distance, you will need to do these exercises:

• Slowly and gently move your head up and look at the ceiling.
• Slowly and gently move your head forward and rest your chin on your chest.
• Slowly and gently move your head to the left and right, only going to a point which is comfortable and unstrained.

Shoulders

• Gently lift your shoulders up and back.
• Very slowly push your arms back.
• Very slowly pull your arms to the front, crossing them slightly.
• Repeat these exercises once more. Remember. GENTLY AND SLOWLY is best.

Safety

If the fire alarm rings in your building, please leave the room immediately and assemble outside the building. You may re-enter the building when the authorizing officer indicates.