Pc gaming arm position
Finallyan article about Ergonomics and Posture. While I do preach the importance of ergonomics and posture, it is important to realize that the combination of the two is only one part of the whole picture of eSports health.
I discuss the 5 realms of health all throughout the blog, but! It is the first step to living a healthy lifestyle as a gamer. Actually, before I get started — we should talk about why I have an article that discusses both ergonomics and posture. It is important to realize that ergonomics and posture are intimately related. To put it as simply as possible, ergonomics is about creating an environment that helps us assume the most optimal postures.
In these positions, our bodies are subject to the least amount of stress and our muscles are able to work at maximal efficiency as little work as possible to maintain an upright position. And while our environment can dictate how we are sitting as gamers, it is just as important for us to actively assume the proper posture to minimize risk of injury, pain, stiffness and overall poor health.
It is in this article that I want to share with you simple ways to understand proper posture. The way to make sure you actually have better posture is…. If possible, the monitor should also be slightly tilted back. Our eyes direct neck movement and thus by setting up your monitor slightly below the horizontal eye level with a slight backwards tilt, you are limiting the need to use your neck to look up.
Optimal viewing angles have been shown to be between degrees from various studies. The placement of the monitor as suggested allows the most active areas of the monitor to be least visually straining. If it is too high, we often find ourselves gaming with our with a slight upward tilt of our neck. While there is an extensive amount of research and suggestions regarding how far the monitor should be placed from your eyes, I want to give you guys a practical way to set up the distance of your monitor.
One thing we have to realize with regards to this is that everyone is different. Our eyes have the ability to both accommodate changing the shape of the lens within the eye to focus on objects at various distances and converge looking inwards toward the nose with closer objects. Obviously a distance where you can barely see characters or details on the screen is not recommended, but we should have a minimum distance that the monitor is set.
This is how the 1-arm rule became popular, it gave us a quick way to avoid overconvergence. I agree with the use of this and want to use it as a baseline for how far you should place your monitor.
The 1-arm rule states that you place your monitor 1 arms length extended in front of you in an upright seated position. Everyones eyes are different. The lenses work unique to us and thus we accommodate and converge better at specific distances. Move it within that range to your comfort. Peripherals always seem to be a big topic of conversation when it comes down to ergonomics, reasonably so as they are the main tools we utilize to game! And while I believe considering ergonomics for both our keyboards and the mouse is important, it truly comes down to preference and understanding the tradeoff.During these challenging times, we guarantee we will work tirelessly to support you.
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We will get through this together. Updated: March 29, References. If you use a computer on a regular basis, whether for work or personal reasons, then you may find that you need to adjust its positioning in order to be comfortable while working behind it.
There are 2 main reasons why positioning your computer a specific way can be beneficial, and they are for comfort and health reasons. Therefore, consider these steps when finding the best way to position your computer. Log in Facebook Loading Google Loading Civic Loading No account yet?
The best ergonomic gear for PC gaming
Article Edit. Learn why people trust wikiHow. To create this article, volunteer authors worked to edit and improve it over time. This article has also been viewed 64, times. Learn more Explore this Article Steps. Tips and Warnings. Related Articles. Situate both your computer and your keyboard so that they are centered and you are facing them directly when using them. You want to make sure that you don't have to twist or turn from left to right needlessly as this will lead to pain in the neck and shoulders.
Make sure that the top of the computer's monitor is at eye level to avoid tilting your head forward or back, as this will stress your neck and shoulder muscles when sitting at it. You can place your computer monitor on top of the computer if you need to raise it up to meet this height requirement, or you could manipulate your chair up and down accordingly.
With a monitor that is larger than 20 inches Ensure that the monitor is placed at arm's length from your eyes when you are sitting. Any closer may strain your eyes. With a monitor larger than 20 inches Avoid window glare when positioning your monitor screen, along with the headaches, eyestrain, and discomfort that glare often causes, by placing it at an angle to the window and tilting it accordingly.
Don't place your monitor right in front of your window either, since the glare of the outside will produce a challenging viewing condition. Note also that glare can be caused from overhead lights.
Easy stretches for PC gamers
If glare is something you cannot avoid in your work environment, then consider purchasing an anti-glare screen. Position your keyboard at the level of your elbows so that your hands and wrists are straight. Consider attaching an adjustable keyboard tray to your desk. Opt for a swivel arm if your work situation requires that you interact with others on a regular basis.Your keyboard should sit on a surface about inches above your knees, and a pull-out drawer or shelf on your desk is absolutely ideal for that.
Office Ergonomics: A Six-Point Checklist to Correctly Position Your Computer Monitor
Make sure your keys are easy to press: having to hit your keys hard to make them respond puts far too much stress on the tendons of the small muscles of your hands and fingers.
If you absolutely HAVE to have something there for support, position it so that the base of your palm rests on it rather than your wrists.
To further relieve stress on your wrists and keep them in a relaxed, neutral position, have good arm support see item 4 — The Right Chair and set up your keyboard so that it is angled down and away from you. Consider propping it so that the near side of your keyboard is about an inch or two higher than the far side of your keyboard. Just like your keyboard, your mouse should be on a surface about inches above your knees.
The motion to control your mouse should come from the elbow, not from the wrist. Optimal visual range is within about feet away from your face, with the center of the monitor about degrees below your line of sight. Additionally, consider f. Picking the right chair can be tricky. You could get a custom ergonomic gaming chair, but those are pretty expensive and not in most budgets. There are a couple of general criteria your chair should meet that will let you achieve those three things. Firstarmrests are a must—supporting your forearms and elbows reduces stress on your shoulders, upper back, and neck.
This takes a significant amount of stress off of your back. Adjust to whatever is comfortable. From this, a lot of people have concluded that ideal posture involves leaning back. In all likelihood, your neutral posture will be 90 degrees or greater; thus the suggestion to start at When you sit, you want your core engaged—it keeps you from slumping. Overall, your setup should allow you to be comfortable: head and back supported, shoulders relaxed, arms supported, wrists in neutral not too bent in any direction—you should be able to make a straight line from your elbows to your fingertipsknees bent, feet on the floor.
Your setup will be unique to you, based on your size, equipment, and available space. Disclaimer: The information provided here is made available for the sole purpose of providing general information about ergonomics. It is not intended to diagnose or treat any injuries, illnesses, or conditions, nor should it be interpreted as such. If you are experiencing pain, excessive fatigue, or other health issues, consult a medical professional. The information provided by the author and contained in this article does not serve or purport to serve as a substitute for the advice of a qualified practitioner.
Simple tips for the gaming community to prevent injuries, improve performance and live a healthy lifestyle. Join some of your favorite pros in the 1HP horde to learn how to live well to game well. I will never give away, trade or sell your email address.
You can unsubscribe at any time. Final Takeaway Overall, your setup should allow you to be comfortable: head and back supported, shoulders relaxed, arms supported, wrists in neutral not too bent in any direction—you should be able to make a straight line from your elbows to your fingertipsknees bent, feet on the floor.
I agree to have my personal information transfered to AWeber more information. Next Movement Monday: Introduction to Planks. Terry Fong. What Does it Affect? The Ultimate Home Workout for Gamers! Hello Hello!
This article will help you fit the size of your hand to the mouse you are interested in. This way you can test Welcome to the last piece in a 3-part series on sleep and gaming performance!I type, though.
A lot. That got me wondering. Turns out, it is. Tennis was the first sport to bring attention to this type of injury. Those who repeatedly whacked balls around often strained the muscles and tendons in the arm, causing the condition.
We use the muscles and tendons over and over again, tensing them consistently without relaxing them often enough.
The result is a repetitive stress injury. We experience inflammation in the muscles, and possibly in the tendons as well though there is some medical debate about whether tendons actually become inflamed.
There may be tiny tears in the fibers of both. Here are some tips to help you do that more quickly:. Keep in mind that if you continue to work the same way, you may end up with a chronic condition that gets steadily worse—eventually causing more pain, tingling, and numbness. Severe cases can interfere with your job or your daily writing goals.
Have you suffered from this condition? Do you have treatment tips? Please share them with our readers. I suffered from chronic tendon pain that radiates from my shoulder, around my tricep and to my fingers. I often have no wrist or elbow support and by the end of a full day, I have a huge knot in my shoulder and the pain is excruciating.
I went to a physical therapist who told me a neat trick on how to self-massage. I take a tennis ball, lean my lower back against the wall, and allow the ball to roll down my upper back until it reaches the pressure point at my shoulder where the tendon is anchored.
Then gently push against the ball. This is a soft tissue reliever. Your muscles will start to quiver and protest, then Boom, the knot loosens. After applying pressure for a few minutes to that spot, I move the ball to a different part of my shoulder. I follow up the process with an ice pack, rest, and plenty of water. Any time you get a massage, it releases toxins in your body and water is essential. I had a ton of problems with RSI.
Vertical mouse corrected my wrist problems and what would be diagnosed as carpal tunnel. I used a trackball mouse but I developed a snap and extreme pain in my thumb after a couple of months. I am tempted to go back but after switching to a vertical mouse, all of my wrist and thumb problems went away.
The elbow thing is worse though so maybe I should. It only lasts me about a year and then I need a new one but the initial investment to see if it will help is low. I purchased a truly ergonomic keyboard with the compact version and large ctrl and shift keys. I customized the layout to work best for me and this completely fixed my pinky issues. I just cannot fix my elbow. It is ever since one day I adjusted my chair to try and fix my back pain my arm started killing me. I have tried so many things but nothing helps.
I am thinking about the lady who said she used a towel to stop sticking her arm under her pillow. I often wonder if I am blaming my desk and it is me at night. I bookmarked this page, if I find any relief I will report back.Positioning your computer monitor correctly is an important part of the ergonomic design for your computer workstation. A poorly positioned monitor could introduce awkward and uncomfortable postures which can eventually lead to a painful musculoskeletal disorder MSD.
Get started with this simple, six-point checklist. Place the monitor in a location that eliminates glare on the screen.
Reflected glare from your monitor can cause eyestrain, but sometimes it will also cause you to assume an awkward position to read the screen. Glare and bright light directly behind your screen can cause eyestrain and be an uncomfortable computing experience. Place the monitor directly in front of you. Placing the monitor directly in front of you prevents you from twisting your head and neck from viewing the screen. Place the top line of the screen at or slightly degrees below eye level.
According to ergonomics expert and professor Dr. Sit back in your chair at an angle of around degrees i. From that starting position you can then make minor changes to screen height and angle to suit.
The monitor should be at a comfortable distance away from you, allowing you to view the entire screen without too much twisting of your head and neck. Place the monitor so you can clearly read the screen without bending your head, neck or trunk forward or backward.
You need to place your monitor to reduce awkward postures. Get your monitor in the right position and your neck and shoulders will thank you!
To learn how to setup your whole computer workstation, grab a free copy of our office ergonomics checklist. Download the checklist here. You are a workplace athlete and your body is designed for movement. There is no magical, perfect posture that will keep your body safe in the office. Invest in your health and well being by taking stretch breaks and getting in some form of movement every day. For more on how to set up your office workstation, grab a free copy of our office ergonomics checklist.
Download the checklist. One email a week. All value, no spam. The Mastering Ergonomics training course equips safety and ergonomics team members — from safety managers to engineers to healthcare professionals — to master the art and science of workplace improvement.
Get the course. Learn how to conduct fast and accurate assessments using the most popular ergonomic assessments tools.Gamer Tip: Use a sports sleeve on your mouse arm!
Get the step-by-step guides. Learn how proactive organizations accelerate safety excellence, improve business performance, and advance employee well-being by targeting musculoskeletal health.If you're a hardcore PC gamer spending hours a day at your battlestation, it's important to consider ergonomics in your gear choices.
Whether you're young or old, healthy or otherwise, the right gear and posture are crucial to preventing injuries and long term health complications. It's a topic we're always thinking about here at PC Gamer.
Especially since we find ourselves sitting at a desk for both work and play. We've conducted our own experiment with standing desksand have even consulted ergonomics experts in choosing our best chairs for PC gaming. Expanding on the topic to cover a wider range of ergonomic gear was only natural. So we've scoured the internet and tested a variety of products to identify the best gear to promote an ergonomic lifestyle for PC gamers.
Some of the great references and resources we consulted on this quest include: esports physical therapists at 1HPergonomics professionals at ErgoCanada and specialists from VSI Risk Management and Ergonomics. Learn more about how we made our choices at the end of this guide. The Steelcase Leap is one of the most iconic modern chairs with a price to match its performance. Wirecutter named it the best office chair a couple of years ago, but we prefer the newer Steelcase Gesture for a number of reasons.
Foremost of which is, holy smoke, it feels good. If your eyes are still watering at the cost, know this: much as we enjoyed the other chairs singled out here, none of them came close to the comfort of the Gesture. Butt comfort aside, the Gesture offers all of the adjustments you need to ensure your back, neck, arms and shoulders are in the best positions for PC gaming.
If you spend a majority of your day in a chair, a quality one with great ergonomics is definitely worth considering. Although we gave the Evodesk standing desk a glowing review inthings have changed quite a bit since then. The standing desk market has grown with several new players to the game. Are standing desks necessary for proper posture and ergonomic PC gaming? Absolutely not, but being able to switch between gaming while seated and standing on the fly is great.
You can easily adjust the height of the SmartDesk to suit any of your needs. The most important thing to consider is that your arms rest at a 90 degree angle to reduce strain on the body, particularly your shoulders. Another thing to consider is the distance and angle from your eyes to the monitor. Having a desk with some depth helps, but an adjustable monitor mount makes this even easier.
We've been using an Echogear monitor mount for a while now and couldn't be happier with our purchase. They certainly aren't the cheapest options on the market, but the build quality in Echogear mounts seem much better than the others we've tested and are light years ahead of stock mounts.Last Updated on January 4, If you work a 9 -5 job, you most likely sit 7 hours a day minus an hour for lunch in front of your computer.
The internet is a mass with information on the perfect ergonomic positioning to decrease your likelihood of incurring an injury related to computer use. Despite the fact that using your mouse is by no means a strenuous activity, overtime the forearm extensor muscles in your forearm become fatigued and start to wear down. This causes your muscles to contract and constrict resulting in a tight feeling in your forearms and pain at the attachment point on your elbow where your forearm muscles attach.
You start to experience pain in the muscles around your elbow which can sometimes cause pain further down your forearm and into your wrist and hand.
Gaming Tips: Improve your gaming with a better posture and breathing
Here are 12 tips to help decrease your elbow pain and give your mouse elbow a chance to heal and recover:. When gripping your mouse or typing, you must ensure that your upper arm and forearms maintain a 90 degree angle. A quick way to fix this angle is to move your chair up or down to help adjust the angle of your arm.
Simply shaking your hands out as if you were flicking water off your fingertips or just bending your fingers back towards you can help relieve tension and strain. This forces your wrists into extension which puts strain on your forearm extensor muscles and tendons.
Ever notice yourself or colleagues sitting in their chair and looking like their shoulders are up around their ears? Using a mouse that is too small causes tension and strain on your fingers and wrist because they are constantly engaged.
Let your wrist flop down over the end of the armrest, with your palm facing down as shown in the picture above. Now extend your wrist and bring it up towards the ceiling until your hand is parallel with your forearm.
You need a bucket of really hot water not boiling and a bucket of ice cold water more ice the better! When you suffer any sort of tendon or muscle injury, you need to get fresh new blood to that area ASAP. The cause can be directly related to your years of computer use and improper wrist, elbow, and arm positioning.
Tennis elbow is inflammation and pain of the extensor tendons that attach the forearm to the arm bone at the lateral epicondyle.
When a person subjects their elbow to repetitive actions and movements, overtime this leads to and develops into a tennis elbow injury. Some people think that the cause of tennis elbow is the frequent wear and tear of the joints as we age. Some also think that it could be because of the cocking and angle of the wrist when performing specific tasks or activities.
While there are several opinions on the matter, tennis elbow can be easily treated or even avoided, if you are armed with the right information. One of many symptoms includes pain during arm extension which is what happens when you reach for your mouse or keyboard with an improper seating and elbow position.
Is it an injury that requires spending hundreds of dollars to overcome or can you treat it at home? And then to head home and spend another few hours on your smartphone or tablet.
So why is it that so many people suffer from pain in the elbow while sitting at their computer? For the most part, it can be directly related to your sitting and typing position. What is mouse elbow? Although the same, these conditions are caused by repetitively gripping and squeezing an object. Here are 12 tips to help decrease your elbow pain and give your mouse elbow a chance to heal and recover: 1. Forearm and upper arm at 90 degrees When gripping your mouse or typing, you must ensure that your upper arm and forearms maintain a 90 degree angle.
If your hands are bent upwards, then you are in flexion. This is the absolute worst position and the main reason why you have mouse elbow.