Arrange Your Equipment - NEC Generation N3000 M760s User Manual

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Bend wrists, stretch and close fingers - stretch your arms and wrists with closed fingers; keep this
pose for 8 seconds. Repeat the exercise 3 times. You can repeat the same exercise with your finger
stretched.
•
Lift shoulders - lift your shoulders straight up, hold that pose for 8 seconds and repeat the exercise 3
times.
•
Rotate shoulders - rotate both your shoulders clockwise and counter-clockwise for 8 seconds. Repeat
this exercise 3 times.
•
Stretch neck and shoulders - bend your head to the left, right, front and back. Keep each position for
8 seconds. Repeat this exercise 3 times.
•
Stretch the flexors - fold your hands into a praying position; palms flat against each other in front of
your chest. Pull your hands gently downwards along your chest towards the stomach, keeping the
elbows in the same position. Repeat the exercise 3 times and keep the pose for 8 seconds.
•
Stretch the extensors - stretch your arm straightforward. Rotate your hand 90 degrees and keep your
thumb down. Grab your hand with your other hand, and gently pull your hand towards you. Hold this
pose for 8 seconds and repeat this exercise 3 times.

Arrange Your Equipment

You will find below explanations on how to set up your computer to fit your physical needs. This
information is based on ergonomics - the science of making the workplace fit the needs of the worker.
Note:
To increase your comfort and safety when using your notebook computer as your
primary computer system at your home or office, note the following recommendations:
•
use a separate, external keyboard attached to your notebook computer
•
use a separate, external monitor attached to your notebook computer.
Arrange your equipment so that you can work in a natural and relaxed position. Place items that you use
frequently within easy reach. Adjust your workstation set-up to the proper height (as described below) by
lowering the table or stand that holds your computer equipment or raising the seat height of your chair.
Position your computer directly in front of you for increased safety and comfort.
Your Chair
Your chair should be adjustable and stable. Vary your posture throughout the day. Check the following:
•
Keep your body in a relaxed yet upright position. The backrest of your
chair should support the inward curve of your back.
•
Use the entire seat and backrest to support your body. Tilt the backrest
slightly (90° to 105°). The angle formed by your thighs and back
should be 90° or more.
•
Your seat depth should allow your lower back to comfortably contact
the backrest. Make sure that the backs of your lower legs do not press
against the front of the chair.
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