It is important to raise the awareness of using proper posture and taking regular “microbreaks” when using netbooks because the design of netbooks create great challenge to modify and construct good ergonomic work environment.
The design of netbooks violates basic ergonomic design requirements as the screen and keyboard are connected as one unit and cannot be positioned independently for appropriate viewing and typing. With this fixed design, if the keyboard is in an optimal position for the user, the screen is not; and if the screen is optimal, the keyboard is not going to be placed properly for typing. Paying attention to posture and taking regular breaks can reduce strain on muscles and joints, and prevent injuries related to computer use.
Observations
During my initial observation in the classroom, the students were working on an activity that required them to use the netbook to find answers for questions listed on the worksheet. I noticed some common problems related to how they position their textbook/worksheet and the netbook.
1. Worksheet in front and netbook further away:
With the netbook and screen positioned further away, student (e.g. the boy in this picture) did not need to bend his neck down to look at the screen, which helped reduce the strain on the neck. However, the keyboard was also further away from him and he had to reach for the keyboard when typing. Reaching with arms fully extended for a long period of time puts lots of work on the arm and shoulder muscles. Also, students who are smaller in size tended to sit on the edge of the chair when reaching for the keyboard, and this position created lots of pressure on the student’s lower back.
2. Netbook in front, and worksheet on the side
In this picture, the 2 girls had their worksheet on the side next to their netbooks. This position creates lots of problems: they were bending and turning their necks at the same time when they read the worksheet. When typing, their arms are tight against their bodies with wrists and shoulders rotated toward the centre of their bodies, which created a tight and closed upper body position.
3. Chair without back support
The students in these 2 pictures started with pretty nice sitting posture. Those chairs, however, were too high for them and without the proper back support, they could only keep the nice posture for a few minutes before they started slouching. Typing in this position put lots of pressure on the wrists and shoulders.
Recommendations:
1. It was suggested to the students that they can set the worksheet / textbook upright to avoid bending of their necks. Depending on the situations, students were reminded that they should position the one (netbook or worksheet) that they spend more time looking at directly in front of them.
2. Handouts were given to students:
Tips for using Netbook
The NetBook
- If you mainly work on the Netbook, position it Directly In Front of you
- Set the Netbook’s height that you can read off the screen easily without bending your neck
Chair
- Comfortable and/or adjustable chair with back support
- The back of your chair should support the curve in your lower back
- Your feet should be supported on the floor or on a footstep
- Chair should support thighs to approx. 2’ before your knees
- knees at about the same level as the hips
- Hips, knees, and ankles at 90°
- Shoulders should be in a relaxed position
- Arms at your side but not crowed against your body
- Elbows at a 90° position when typing
- Try to avoid glare – glare make your eyes work harder
- Make sure the surface of the viewing screen is clean
- Give your eyes frequent breaks
- Remember to blink regularly to reduce dry eyes
*** Take Mirco-breaks ***
Why
• Allow your muscle to relax and recover from repetitive movements and static rigid postures
When
• Take one every 30-45mins
• The break doesn’t have to be a long break – a couple minutes will help
How
• Stand up and stretch
• Adjust your chair and posture
• If possible try to alternate your computer work with other tasks
Stretching Exercise:
Eye Exercises and Stretches
Eye Comfort Exercises
A. Blinking (produces tears to help moisten and lubricate the eyes)
B. Blink your eyes – do this for 30-40 seconds
Eye Movements
A. close eyes --> slowly and gently move eyes up to the ceiling, then slowly down to the floor; repeat 3 times
B. close eyes --> slowly and gently move eyes to the left, then slowly to the right; repeat 3 times
Exercise for Neck
Relaxing
1. Rotate your head in clockwise direction, hold at ends.
2. Repeat this in both clockwise and counterclockwise directions, for around 10-15 times.
Sidebend: Neck Stretch
A. Tilt head to one side (ear towards shoulder)
B. Hold for 15 seconds
C. Relax!!
D. Repeat 3 times on each side
Diagonal Neck Stretch
A. Turn head slightly and then look down as if looking in your pocket
B. Hold for 15 seconds
C. Relax!!
D. Repeat 3 times on each side
Exercise for Shoulders
Shoulder Shrug
A. Slowly bring shoulders up to the ears and hold for approx 3-5 seconds
B. Rotate shoulders back and hold for approx 3-5 seconds
C. Relax!! – Drop them down!
D. Repeat 5-10 times
Relaxing - First Set :
1. Raise your shoulders up to your ears and hold their for 5 seconds
2. Release to normal position
3. Repeat this for 4-5 times
Relaxing - Second Set:
1. Rotate your shoulders in forward direction slowly for five times.
2. Do the above for 4-5 times.
3. Follow the same for backward direction as well.
Executive Stretch
A. While sitting, lock hands behind head
B. Bring elbows back as far as possible
C. Inhale deeply while leaning back and stretching
D. Hold for 10-20 seconds
E. Exhale and relax
Exercise for Wrist
1. Rotating the wrist in clockwise direction 10-15 times
2. Repeat the same in counterclockwise direction
Wrist Stretch
A. Hold arm straight out in front of you
B. Pull the hand backwards with the other hand, then pull downward
C. Hold for 10-20 seconds
D. Relax!!!
E. Repeat 3-5 times each
Exercise for Arms
1. Stretch your arms in front of you, with fingers interlaced and palm facing away from you.
2. Hold this for few seconds
3. Relax
4. Repeat 3-5 times.
Exercise for Hands
Hand Shake
A. While sitting, drop arms to the side
B. Shake hands downward gently
C. Repeat frequently
Finger Massage (Note: Perform very gently!)
A. Massage fingers of each hand individually, slowly, and gently
B. Move toward nail gently
C. Massage space between fingers
D. Perform daily
Exercise for relaxing your back
1. On your chair / standing, bend down, with head relaxed
2. Hold for 3-5 seconds
3. Relax!!
4. Repeat 3-5 times.
Exercise for foot
Foot Rotation
A. While sitting, slowly rotate each foot from the ankle
B. Rotate 3 times in one direction, then 3 times in the opposite direction
C. Relax
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