Combating Computer Fatigue

No one is immune to computer fatigue. If you've spent any length of time working on computer you will probably recognize at least some of the following symptoms: eye-strain, backache, tight and/ or sore shoulder muscles, hand soreness, aches and soreness in underused buttock and thigh muscles. Here are some things you can do while you are using your computer, to help alleviate and avoid these energy-robbing aches and strains.

Eyestrain

This is very important. Your eyes need to be exercised just like muscles. Look away from the computer screen every 30-45 minutes. Focus on the farthest object available. Choose a tree or building or sign, any stationery object that stretches your visual focus. When you feel you eyes have adjusted (3-5 seconds), focus on another object that is midway between the object you just focused on and your computer screen.

Once your eyes have adjusted to that object, look at your computer screen or another close object for a few seconds. Repeat the sequence – focus on farthest object, midway object, close up object. Stare at each point long enough for your eyes to become comfortable. If you do not have a window in your workplace, then use the space you have or walk to where you have a longer view. This is great exercise to do while you are on the phone, waiting for a programme to load, while doing Internet searches, or waiting for a document to print.

Tight and/or sore shoulder muscles

This is often is the result of posture while typing. Do you slump? (Strengthening abdominal muscles often helps straighten posture, as those muscles help support you back). Do you raise your wrist when you type? (Catch yourself. Then let your wrists drop. They should rest on a pad while you type). Computer fatigue can create energy-robbing stress in your body.

Try this. Pull your shoulders straight up towards your ears, hold them there for five seconds then let them drop. Repeat this but hold your shoulders up for only 2-3 seconds before relaxing them. You can use a little visualization with this if you need extra relaxation. Breathe in deeply as you bring your shoulders up, invite all the tension in your body to rise to your shoulders with your breath, see or feel this happening. Imagine the tension being carried out of your body through your shoulders; down your arms (especially your right arm) as you slowly exhale. This exercise is very effective and become easier and even more effective with practice.

Hand soreness

Excessive and repetitive use of those typing and mouse-clicking fingers can result in overall hand soreness. Remember to stretch – often! Picture a cat stretching her arms and extending her claws. Follow the 'shoulder tension release' exercise described above with a cat-like stretch of the arms and hands. Then massage the pad of your hand under each thumb.

Use your thumb and massage the palm of the opposite hand using small circular motions. Now, starting with thumb at bottom of palm, press thumb into hand and move it smoothly towards each finger, including thumb. This is great for stimulating circulation in your hands to keep them warm and supple. By far the best thing I have found is those Chinese cheegung hand balls. They are widely available, fairly inexpensive and usually come in an attractive box that will look great on your desk. Hold both balls in your palm and roll them around your hand. Use a counterclockwise direction for the right hand and a clockwise direction for the left hand. With practice you will be able to roll them around and get a smooth humming sound. This activity is purported to have many beneficial effects and are used to strengthen hands, improve circulation to hands and fingers, and prevent arthritis and rheumatism in arm and shoulder joints. Perhaps today we can add 'prevention of computer fatigue' to the list of traditional benefits.

Thighs and buttocks

Those neglected, underused muscles! They get sore and slack from sitting for lengths of time. The good news is that that you can stay in shape, even when you're work requires many hours at the computer. Keep a Buttmaster under your desk. Use it frequently for short periods of time throughout the day. It doesn't require your attention and it leaves your hands free to type. It does tone those neglected muscles!

Instead of sitting while you wait for a document to print or a programme to load, stand up and do some deep knee bends. Stand and breathe in deeply. As you exhale, bring one knee up and as close to your chest as you can. This will stretch and tone those sitting muscles. While sitting in your chair, bend over, relax your head and let your arms hang limp beside your legs. Inhale as you come up slowly, rising from the base of your spine upwards, bringing your head up last.

Double-duty your time with these simple moves and you will avoid computer fatigue. These are all exercises that can be performed right at your computer, and easily integrated into your normal computer activities. Put it into your consciousness that you will make these a part of your day. Recognize when you have those useable moments – while printing, searching the web, on "hold".

Computer fatigue is does not have to be a part of your work experience. Use these exercises and you will be alleviating and then eliminating computer fatigue from your life. Don't be surprised if you find yourself feeling more relaxed and alert after work then usual. Happy computing!

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