Computer Basics/Ergonomics/Exercises

Computer Basics

Basic skills and knowledge to use a computer in the workplace or at home.
An OP Online course from the National Certificate in Computing (Level 2) programme.

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Exercises

One of the biggest injury risk factors when using computers is having a static posture. Sitting at a computer for long periods of time can cause neck and shoulder stiffness and occasionally lower back pain. To help minimise this, get up and walk around the office or your home freqently so that you are spending at least 5 minutes every hour away from your computer.

Also try to incorporate exercises into your daily routine, for example, regularly stop and shake your hands gently, clench and fan your fingers, roll your shoulders backwards and forwards, and move your head from side-to-side and backwards and forwards. Remember to ONLY stretch to the point of mild tension.

Activity

Please note: the following video will open in a new window/tab. When you have finished watching, simply close the window/tab and you'll return to this page. This video Sedientary Office Exercises provides an onscreen timed exercise routine that can easily be done in an office setting in 7 minutes. This doesn't have any accompanying sound or music but you can listen to your own if you prefer.