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10 Must do exercises and ergonomics for

software developers and designers.
10 Must do exercises and
ergonomics for software
developers and designers.
July 19, 2015 - Mohammed Lakkadshaw
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Softwaredevelopersanddesignerssitonthecomputers
mostofthetime.Thisisalistofexercisestohelpthem
better

General Ergonomics:

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General Ergonomics:
Whensittingatthecomputertable
1. Feetshouldtouchthefloor
2. Handsshouldbebendattheelbow
3. Palmsshouldberestingonthetablewhiletyping.
4. keyboardandmouseshouldbeintheeasilyaccessible
areaasshowninthefigure
5. Monitorshouldbeattheeyelevelnotaboveorbelowit.
6. Lightshouldideallycomefromabove.thatislight
shouldbeintheceiling.
7. Afterevery20minsjustlookatsomethingthatis20
metersorfurtherfromyou.Thisreducesthestrainon
theeyethatcomesfromconstantlystaringatanearby
object.
8. Mouseshouldbethesizeofthehand.
9. Useafullsizedkeyboardergonomickeyboard.I
personallypreferonesfromMicrosoftandLogitech.

Exercise:
1. Eye exercises
Thereisnoclearscientificdatathatshowseyeexercises
improveyoureyesight.But,donotegeneralergonomics
abouteyesstatedabove.
Youcanalsousehydrationeyedrops,ifyoureyegetsdry
lookingatthescreenallday.Alsobesurethatthereis
amplelightintheroomorofficethatyouworkin.Ifyou
gooutsideyourofficeatdaytimeandyoureyehurtabit,
thenitmeansthereispoorlightinginyouroffice.

Workinginlowlightcausesmyopia.Alwaysworkin
ampleamountoflight.

2. Palm exercises
Palmexercisesareimportantforpeoplesittingandtyping
atadeskallday.

1. Warmup your Hands

Asshowninthevideooutstretchyourheadsandjust
shakethem.Dothisforaminfortokeepyourflexor

musclesfromgettingcramped.Thewaytodothisisto
imaginethatyoujustwashedyourhandsandyouwantto
waveyourhandstodrythem
2. Finger stretch

Holdyourhandsinreverseprayerpositionandspread
yourfingersasfarasyoucanthenstartseparatingyour
palmsbutkeepthefiguresincontact.
Thumb stretch

1. Placeyourhandfacingtheceilingandgentlypushthe
thumbwithotherhandtowardsthegroundasfarasitis
stretchablewithoutpain.
2. Holdfor20secs.
3. Repeatwithotherhand.
3. Stretch your hand.

1. Keepyourarmsstraight,withyourwristextendedand
facingthefloorasshowninthefigure.
2. Spreadthefingerslightlyandusetheotherhandto
applygentlepressuretothehandstretchingyourhand

tothemaximumpointofflexibility.
3. holdfor20seconds
4. switchhands
4. Reverse side stretch hands.

1. Placeyourhandontheedgeofthetable-withthehand
restingonthetableandtheplamextendedoverthe
edgeofthetableandpointingdownwardsasshownin
thefigure.
2. Grabtherestinghandwiththeotherhandandgently
applypressuretothestretchthehandtothemaximum
pointofflexibility.
3. Noteyoushouldnotfeelpain,butyoushouldfeelyour
handstretching
4. holdfor20seconds
5. switchhands.

Neck exercises:

Neck exercises:
Basicstretchforkeepingyourmusclesandneckfrom
gettingcramped.Thisstretchisalsogoodforposture,and
alsofixtheprotrudingneck.

Kindlyfollowthebelowsteps:
1. Inaroomfindacorner,youcandothisinyourofficeas
well,standapproximately2feetawayfromthecorner.
2. Keepyourrightfeetandleftfeettogether.

3. placeyourforearemsoneachwall,andelbowsalittle
belowshoulderheight.(figure1)
4. Seetoityourforearemsaretouchingthewall.Adjust
yourselfifthisisnotthecase.
5. Leanintowardsthewallkeepingyourbodystraightas
farastheirisnopain.Youwillfeelastreachinthe
lowerpartofyourneckandfrountoftheshouldersand
chest.
6. Holdthestreachfor30seconds.
Thishelpsinaligningshoulder,chestandneck.

Chin tuck exercises.

Chintuckisoneofthemosteasiest

andeffectiveexerciseforneckpain.Thisexercisessolves

problemsthatcomesfromlookingatsmalltextonthe
screenallday.
Theexercisesnotonlystretchesbutalsostrengthensthe
musclesthatpulltheheadbackintoalignmentoverthee
shoulders.
Todothisexercisefindawallandstandinastraight
postureagainstthewallwithyourbacktouchingthewall
likethis

Putyourhandonyourchinandpushittowardsyourneck.
holdthisfor5secondsandthenrelease,dothis5times.
Thisexercisenotonlyhelpsneck,italsoimprovesposture
andhelpsrelaxtheeyes.Besuretodothisatleast2-3times
aday.

Back Exercises:

Lieonyourbackwithkneesbentonthefloor.
1. Moveyourbentkneestotherightside
2. Holdfor15seconds.
3. Movetostartingposition
4. Moveyourbentkneestotheleftside.
5. holdfor15seconds.
6. Movetothestartingposition
7. Dothis5times.

1. Archyourbacksothatyourlowerbackisintheair.
TakeitasupasyoucanwithoutcausingpainHoldfor5
secondsandthenrelax.
2. Dothisfivetimes.

1. getdownonyourkneesandputyourhandsonthefloor
asshowninthefigure.
2. Berelaxedandletyouweightgowiththegravity
3. Pullyoubackintheairasifsomeoneispullingyouup
4. Holdforfiveseconds.
5. returntooriginalposition.
6. Dothisfivetimes.

1.Sitstraightinastool,

thencrossyourrightlegoveryourleftleg2.Putyourleft
handovertherightoneandtwistyourbody.3.Holdfor10
seconds.4.Dothisinanotherdirection.

1. Sitstraightonastoolandpullyourshoulder
backwards.
2. Asshowninthediagram.
3. Holdfor5secondsthenrelease.

Leg Exercises:
Lounges

1. Standstraightwithyourlegsatevendistances,nottoo
farawayandnottooclose.
2. Relaxkeepyourfacestraightandyourchinatresting

position.
3. Moveyourightfootforwardsasfarasyoucankeep
yourbackstraight.
4. liftyourleftfootslightlysothattheheelisupbutthe
toesaretouchingtheground
5. Bendbothyourkneesatthesametime.
6. Dothisagainwithyourleftfootforwards.

Jumping jacks.

1.standstraightinagoodposturewithyourbackstraight
asshowninthefigure.2.Jumpintheairwithyourhands
overheadandlegsoutstreached,asshowninthesecond
image.3.Jumpagainintheairandreturntotheorignal

position.4.Dothistentimes

Heel drop

1. Placeyourfeetonthestairsothattheheelsareoutside
thesurfaceareaofthestairbuttoesarerestingonthe
stair.
2. Keepingtherestofyourbodyasstraightasyoucan

dropdownandholdfor10secondsand3.liftyourself
up
3. Holdfor5seconds
4. Repeatthewholeprocess.
5. dothisfivetimes.
Theseareallthegoodexercisesforsoftwaredevelopers
anddesigners.
ThisarticleiswrittenbyMohammedLakkadshaw,
founderMohammedLakkdashawandCo.Aweband
mobiledesignanddevelopmentcompany.

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