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This video lecture explains implementing strategies
for training and enhancing concentration.

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On completion of this training sequence

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you will be able to implement strategies
for training and enhancing concentration

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The ideal typing posture.

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This is the agenda.

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We will first look at the ideal typing posture.

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Followed by the summary.

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According to Cornwell University
and the University of British Columbia

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the ideal typing posture is such that the keyboard
is below your elbow height when seated.

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Your wrists should be straight.

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Here are the key steps to achieve the most ergonomic
and comfortable typing position:

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The keyboard should be placed just below elbow level.

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The elbows should be in an open angle,
between 90 and 110 degrees.

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This is relaxing your forearms and shoulders.

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The keyboard should be flat on the desk

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or sloping gently away from you (negative tilt).

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You can also place the keyboard on your lap.

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Your wrists should be kept straight.

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Not flexed upwards or downwards.

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Keep both feet flat on the floor.

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Use a foot stool if needed.

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When typing, how you sit
dictates the posture of your hands and fingers.

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As such, it’s critical to sit properly as well.

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According to Occupational Safety and Health Administration,

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maintaining the right posture is important to maximize your productivity

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and mitigate the risk of work-related MSDs.

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Sitting in the right posture also boosts your respiratory system.

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The American Council on Exercise explains
that a poor posture compresses your thoracic region

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thus preventing the diaphragm from opening up fully.

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The result?

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Low oxygen intake and decreased energy levels.

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According to Medical News Today,
the right sitting position entails:

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Resting your back against the chair for maximum support.

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If the chair does not provide adequate support,
consider using a lumbar pillow.

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Resting your feet flat on the floor or on a footrest.

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The idea is to have your thighs parallel to the seat pan

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so that your legs form a 90-degree angle at your knees.

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Looking straight ahead without leaning forward.

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According to WebMD,
bending forward exerts too much pressure on your discs.

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To avoid this hunchback posture

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you should position the top of your monitor

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so that it’s level or slightly below
your horizontal eye level.

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Positioning your knees at the same level
or slightly lower than your hips.

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Relaxing your shoulders.

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If you suffer from back pain

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adjust the back of your office chair
to between 110 and 130 degrees.

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This backrest angle helps relieve back and neck pressure.

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You may be typing in a poor posture
and not even be aware of it.

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Here are 3 common scenarios.

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When your keyboard is higher than your wrists

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it requires you to hyper extend your wrists to press the keys.

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You can fix this by lowering your seat
and raise your wrists up

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so your wrists and keyboard are on the same plane.

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Maintain a straight, neutral wrist as you type.

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When your chair is too low
or the keyboard is too close to your body

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it results in closed elbows

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shrugged shoulders and wrists flexion.

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You can fix this by raising your seat height

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so your elbows are at an open 90-110 degree angle

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and pull back your seat if necessary.

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Relax your shoulders and make sure they are externally rotated

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forming an upside down 'V' shape with the keyboard.

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Consider a split keyboard if needed to achieve that angle.

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When the keyboard is too far away from you

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it results in your arms hyper extending to reach it.

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You can fix this by bringing the keyboard closer to you

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so your elbows are at a maximum 110 degrees angle.

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Computer-related injuries are often caused by poor postures.

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Typical typing problems range from wrist strain
and rounded shoulders

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to neck and shoulder pain.

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When you suffer from wrist strain

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then keep your wrists straight as you type.

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Perform simple hand exercises
such as wrist flexion and extension periodically.

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Although other factors can come into play

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a combination of repetitive typing without resting

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and maintaining a flexed wrist
as you type at your keyboard

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are the main culprits for wrist strain.

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Wrist pain is the most common RSI pain point

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based on a recent survey by researchers.

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The process of typing on a keyboard

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causes the tendons in your wrists to move back and forth.

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These tendons lie parallel to each other

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so the back-and-forth movement creates friction

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creating what is known as a microtrauma.

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To prevent wrist strain

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position your wrists in such a way
that they’re floating horizontally in the air as you type.

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Essentially, they shouldn’t be flexed in either directions

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or resting on the desk as you type.

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Simple wrist exercises can be beneficial

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for people suffering from wrist pain,
according to doctors.

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Some of the best ones are:

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Wrist Extensor and Flexor Stretches.

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The wrist extension and flexion stretches
are so simple to do

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yet are highly beneficial in rejuvenating your joints

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and increasing your wrist mobility
after typing for a long time.

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Hold arm outward with palm facing down.

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Catch the fingers of the upward extended hand
with your other hand.p

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Gently pull your fingers upwards

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until you feel a stretch on the underside of your wrist.

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Hold for 5 seconds, then release.

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Gently pull your fingers downwards

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until you feel a stretch on the front of your wrist.

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Hold for 5 seconds, then repeat on the other hand.

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To avoid neck and shoulder pain

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maintain a straight neck and avoid hunching as you type.

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Every hour, stretch your neck and upper body.

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Most people don’t realize

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just how much they may be straining
their necks and shoulders when typing

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until they start feeling pain.

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One of the reasons why you could be getting
these pains and aches

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is because of your typing posture.

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If you place your keyboard too far away

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you force your shoulders to rotate inwards to reach for the keyboard.

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If your monitor is too far away

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you instinctively crane your neck forward

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to clearly see everything on the screen.

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These poor postures causes misalignment
in your entire upper body

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exerting excess strain on your neck,
upper back and shoulders.

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The solution is really two folds:

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Always sit with your neck straight and shoulders back.

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Every 30 minutes or so, stretch your upper body.

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For many people who experience neck or shoulder pain

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the first solution they think of is popping
a couple of ibuprofen or other painkillers.

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Performing neck and shoulder stretch exercises

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is actually more effective at relieving pain than taking drugs.

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The neck relaxer is an exercise
to release tension in your neck

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plus rejuvenate blood flow to that area.

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Sit upright with your feet planted on the floor.

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Drop your head to the right slowly

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trying to touch your ear to your right shoulder.

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Hold the stretch for 5 seconds.

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Return to the starting position,
then repeat on other side.

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Drop your chin down so it touches your chest.

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Come back to neutral head position

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then tilt backwards
until you feel a stretch in the back of your neck.

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Come back to neutral again

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then rotate your head 360 degrees all around.

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Return to the starting position.

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This is one of my all time favorite stretches.

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It helps break up tension in the neck, shoulders,
and upper back all at once.

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Raise one arm directly overhead and bend it at the elbow.

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Catch the elbow with your opposite hand.

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Pull the upright arm towards the opposite side
and hold for 10 seconds.

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Repeat on the other side.

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In this Powerpoint we gave advise
on the ideal typing position.

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Besides that we provided exercises
for wrists and shoulders.