Simple And Effective Yoga For Musculoskeletal Disorders
Dr.Steve • onHealth & Beauty 8 years ago • 4 min read

A musculoskeletal system is an organ system that gives humans the ability to move using the muscular and skeletal systems. The musculoskeletal system provides form, stability, and movement to the body.

Musculoskeletal disorders (MSDs) / diseases can affect the body's muscles, joints, tendons, ligaments and nerves that may adversely affect the function and overall effectiveness of the system.

It should be noticed that all these symptoms might not necessarily lead to an MSD. However, if the user experiences any of the above symptoms, he/she should make an evaluation of their working positions as well as the layout of their workstation. It is always better to take precautions to avoid musculoskeletal disorders than to treat them after you get affected. Some general precautions include:

  1. Taking regular breaks from working at your computer - a few minutes at least once an hour
  2. Alternating work tasks like mixing computer tasks with non computer tasks alternately to avoid strain
  3. Regular stretching to relax your body
  4. Using comfort equipment such as footrests, wrist/palm rests, and document holders if required
  5. Keeping the mouse and keyboard at the same level
  6. Avoiding gripping your mouse too tightly it is always recommended to hold the mouse lightly and click gently

The monitor should possess the following features: 1. Your monitor should swivel, tilt and elevate - if not use an adjustable stand, books, or blocks to adjust the height 2. It should be positioned so the top line of the monitor is not higher than your eyes or not lower than 20° below the horizon of your eyes or field of vision 3. Ensure that it is at the same level and near the document holder if you use one 4. It should be between 18 to 24 inches away from your face

The keyboard should possess the following features: 1. It should be detachable and adjustable (with legs to adjust angle) 2. It should allow your forearms to be parallel to the floor without having to raise your elbows 3. It should allow your wrists to be in line with your forearms so your wrists need not be flexed up or down 4. It should include enough space to rest your wrists or should include a padded detachable wrist rest (or you can use a separate gel wrist rest which should be at least 50 mm deep) 5. It should be placed directly in front of the monitor and at the same height as the mouse, track ball, touch pad, or any other pointing device.

The chair should possess the following features: 1. It should support the back, and have a vertically adjustable independent back rest that returns to its original position and should have tilt adjustment to support the lower back 2. It should allow the user to adjust its height to be adjusted from a sitting position 3. It should be adjusted so the back crease of the knee is slightly higher than the pan of the chair (use a suitable footrest, if required) 4. It should be supported by a five prong caster base 5. Ensure that it has removable and adjustable armrests 6. It should also have a contoured seat with breathable fabric and rounded edges to distribute the weight and should be adjustable to allow the seat pan to tilt forward or back

The table/desk should possess the following features: 1. Ensure that your table/desk provides ample leg room and is height adjustable (preferably) 2. It should have enough room to support the computer equipment and space for documents 3. It should be at least 900 mm deep 4. It should have rounded and blunt corners and edges


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