Lesson 3: Avoid strain and stay fit with exercises/Avoiding strain and building fitness/General practices of using the keyboard and Fitness
AIM
In this lesson you will learn:
General practices to avoid strain on your fingers while using the keyboard
Exercises for strengthening wrists, neck and spine.
Eye exercises
Kaumudi - A picture of Tejas and Jyoti doing exercises.
Moz: It is good to see that both of you keep fit by practicing the exercises that you learnt.
A healthy lifestyle can help you perform and enjoy your everyday activities, including the time spent at your computer. (concept and value)
Jyoti: Is there anything else we should follow besides regular exercise?
Moz: Yes, eat a balanced diet and get adequate rest. Note the following points while using the computer:
Kaumudi: Provide illustrations for the following:
While working on the computer, relax your hands and shoulders.
Take regular breaks every 5-10 minutes. Do some stretching exercises regularly.
Hang up a poster in the computer-area to remind everyone to do stretches.
If you are not typing or using the mouse, relax your hands in your lap.
General practice of using a keyboad
Jyoti: When I type for a long time on the computer keyboard my fingers start paining.
Moz: You can avoid the strain by using many fingers to type. You should take good care of the fingers. Can you name a few activities in which fingers are used?
Tejas: Musical instruments are played with fingers and we eat with our fingers.
Jyoti: Those who cannot see read braille with their fingers. Those who cannot talk and hear, use a sign language with their fingers to express themselves.
Moz: Good observations. Now, which finger do you use to point to an object?
Jyoti: Index finger. Kaumudi – Illustration of Jyoti showing the index fingers (left and right)
Moz: When you win a game then you make a “V” with two of your fingers. Which two fingers do you use?
Tejas: Index finger and the middle finger.
Kaumudi – Illustration of Tejas showing the “V” with fingers on both hands (left and right)
Moz: Correct. On which finger do people wear rings?
Tejas: Ring finger which is the finger between the little finger and the middle finger.
Kaumudi – Illustration of Tejas (or better his mother) showing the ring finger with a ring.
Moz: When you want to say all the best what do you do?
Jyoti: Put up the thumb and fold the other fingers.
Kaumudi – Illustration of Jyoti showing the index fingers (left and right)
Tejas: We use thumb, index finger and middle finger to hold a pen or pencil to write. Kaumudi – Illustration of fingers holding the pen.
Moz: Very good. Now let us see how you can use all the fingers to type on a keyboard. Today we will look at the home row on the computer.
[replace the keyboard with Kaumudi’s illustration and points to the home row; alphabet keys a,s, d,f,g and left hand in one colour and h,j,k,l, ; and right hand in another colour]
Jyoti: Why is this row called the home row?
Moz: The general practice before you start typing is to position the fingers lightly on the A, S,D,F keys for the left hand, and the J, K, L, ; keys for the right hand. This position helps you in reaching out to other rows easily. Hence this is called the home row. Typing on the keyboard with many fingers saves time and reduces the strain on your fingers and wrists.
Kaumudi – A picture with Jyoti's fingers on the home row.
Jyoti: Oh! It is easy to type J with right index finger and F with left index finger.
Kaumudi – The following four sentences can have Tejas and Jyoti faces instead of their names.
Tejas: Yes and D with left middle finger and K with right middle finger?
Jyoti: S with left ring finger and L for right ring finger.
Tejas: This is good. Look G and H can be easily reached with the index fingers.
Moz: Correct.
Jyoti: I have seen people using thumb for the space bar. Now I know why.
Moz: Good observation Jyoti. Left or right thumb can be used for the space bar.
[Kaumudi, can you draw the above? Caption for the above “All the fingers should be open” ]
(Skill?) 1. Use the general practice of positioning the fingers of the two hands on the home row. 2. Try to use many fingers while typing.
Moz: Now you may practice the home row typing. When you want to type long text later, you will find that your fingers automatically reach out to the nearest keys. Later on let us do some exercises to strengthen wrists, shoulder, back and legs.
Tejas and Jyoti first do the yoga exercises Kehuni naman, Mushtika bandhana and greeva sanchalana. They learn the following new exercises.
- Manibandhana Chakra (wrist joint rotation): Sit in a cross-legged pose, and keep the back straight.
Extend the right arm forward at shoulder. Make a fist with the right hand, with the thumb inside. The left hand may be used as a support if necessary. This is the starting position.
Slowly rotate the fist about the wrist, ensuring that the palm faces downward throughout the rotation. The arms and elbows should remain perfectly straight and still. Make as large a circle as possible.
Practice 10 times clockwise and 10 times anti-clockwise.
Repeat the same with the left fist.
- Skandha Chakra (Shoulder socket rotation): Sit in a cross-legged pose, and keep the back straight.
Place the fingers of the right hand on the right shoulder. Keep the left hand on the left knee.
Rotate the right elbow in a large circle.
Practise 10 times clockwise and 10 times anti-clockwise.
Repeat with the left elbow. Make sure that the head, trunk and spine remain straight and still.
Asanas to stretch and strengthen the back, shoulders and leg muscles.
Tadasana (139), Akarna dhanurasana (137), Samakonasana (These will be entered along with images later).
Tejas: Why do my eyes start burning after using the computer?
Moz: Your eyes get strained because you are looking at the monitor continuously.
Minimize eye strain:
Take eye-breaks every 10 minutes by looking away from the screen into the distance.
Remember to clean your screen. If you wear glasses, clean them also.
If you have problems reading the text, increase the font size of your text instead of leaning over to read what is written.
Usha – Please provide font increasing menu with the drop down.
Example: To increase the font from 12 to 14 (skill box)
- From the edit menu select “select all”.
- From the font size select a number greater than the current selection. For example if the current font size is 12 then increase it to 14 or greater.
Usha: An example screen shot would help for the above steps.
Moz: Do the eye exercises that were learnt earlier Palming, Be a cat, Blinking, pencil exercise and the following to avoid strain of the eyes and maintaining a good eye sight.
Rotational Viewing: Sit on a chair in a comfortable position with your feet touching the floor or has a support. Keep your back straight.
Place the left hand on the left knee.
Hold the right fist above the right leg with the right thumb pointing upward and the elbow straight.
Make a large circular movement with the right arm to the left, then upward, curving to the right, and finally returning to the starting position. Keep the eyes focused on the thumb without moving the head.
Perform 5 times clockwise and then 5 times anti-clockwise.
Repeat with the left thumb.
Keep the head and spine straight throughout.
Finally, close and rest the eyes. You can also do palming several times to rest the eyes.
figures for the exercises will be scanned and provided to Kaumudi (from the asanas book):
Moz: Remember that exercises and asanas done from a young age help in strengthening the muscles and keeping you fit. They improve your posture and also help you when you play games.
Jyoti: Thanks for the asanas Moz. Meet you tomorrow. Chin Chinaki.
LESSON OUTCOme
After you have studied this lesson, you will be able to:
1. Understand how some simple practices and exercises help to avoid strain on fingers, eyes and back while using a computer.
2. Learn how to position the fingers on the home row of the keyboard and type with all fingers.
Work Sheets
Add more worksheets after asanas for this lesson are drawn by kaumudi, similar to 2.3
1. Look at the pictures below and tell if the actions done are right or wrong.
[Swati, refer WS 1. 3 for pics, they are not cut well, need editing]
a. Ritika is sitting straight back while using computer. Is this right?
Answer: ______
b. Sohail is keeping his head close to the monitor while working on the computer. Is this right ?
John is pressing the keyboard keys very hard while using the computer. Is it right?
Seema is covering the computer when she is not using it. Is it right?
[Swati, Refer WS 2.3 to find pics for the following questions]
f. Soma is doing neck exercise so that she does not get tired while using computer. Is it right?
g. Harish is stretching his hands to exercise while using computer. Is it right?
h. Dilip is rotating his wrist after he has completed his work on the computer. Is it right?
i. Francis is doing eye exercises to prevent strain. Is it right?
2. In the Home row keys some letters are missing, fill them.
[replace with the keyboard drawn in the lesson]
3. In the following figure, write the letters of the home row in the boxes near its controlling finger.
4. Make as many words as possible using the following alphabets
asdfghjkl
example: has
______
5. Underline the alphabets found on the home row from each of the following words
horsebullockcowjackal dog ant donkey
Activity
- Type the alphabets using the correct finger. Open Ktouch and practice. Follow these steps: Applications ---> Education --->KTouch
2.Make a poster demonstrating correct behaviour while using keyboard and mouse.
- Sudha has fallen ill because she does not eat healthy food and does not exercise. Open text editor and write a letter to her. Help Sudha understand how she should take care of herself.
- Use paint application and make a poster of food items that make a balanced diet.
- Observe the exercises that pop up on the computer, asking you to take break. Follow these step: Applications --->Other--->Workrave
a. Shoulder-arm stretch
b. Backward shoulder stretch
Explore:
Observe others using computers and note which fingers they use to type different alphabets.
Find out different activities on the computer that tell you when to take a break.
Teacher's corner
- Begin the class by asking the students if the students like to work on computers. (Most of them would say yes). Now ask, how long do they usually work on the computer. Ask them what would happen if they continue using computer for long hours. Summarize the discussion and explain the reasons for taking breaks while working on the computer.
- It is important that students understand the reasons for having a balanced diet. Ask the students what food items they like to eat. List these on the blackboard. Now ask the students what food items they think are healthy and everybody should eat. List these on the blackboard. Ask the students to point out the similarities and differences in the two lists. Ask questions, such as --- “what will happen if you only have the food that you like? If you are fond of ice creams, can you keep eating ice creams every time you are hungry?” --- to encourage discussion in the class. Summarize the discussion and explain the importance of having a balanced diet.
- Students have studied the Dos and donts as well as what exercises they should do to remain healthy. Ask four students to demonstrate these in the class. Revise these concepts and emphasize the importance of exercises. (Carry copies of Book II, lesson 3 to show the pictures of different asanas they learned in the computer class last year. )
- Tell the students what they should do to limit strain on their eyes. Demonstrate eye exercises in the class. Install applications such as RSI break/ Workrave that remind the computer user to take a break.
- Teach the students the appropriate posture while using keyboard. Emphasize the importance of sharing the computer with others in the class.
- Ask the students to demonstrate how do they keep their hands on the keyboard while entering text. Tell them that each letter when typed with the correct finger reduces strain and increases speed while writing. Draw on the blackboard pictures of right and left hand palms (as in the text) and label each finger and thumb. Teach the students what alphabets to type with each finger.
- Open text editor and demonstrate how to type using the associated finger. First, position their fingers on the appropriate alphabet and enter these. Tell the students that middle row amongst the alphabet keys is called the home row. For now, they will learn how to type letters on this row using the associated finger. Allow the students to practice.
- Summarize the lesson. Emphasize the importance of taking breaks and doing exercises to remain healthy while using computers.
Further reading: