Avoid strain and stay fit with exercises

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1 Lesson 4 Revision Avoid strain and stay fit with exercises 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 Moz: It is good to see that both of you keep fit by practicing the exercises that you learnt. CONCEPTS A healthy lifestyle can help you perform and enjoy your everyday activities, including the time spent at your computer. Moz: Is there anything else we should follow besides regular exercise? Jyoti: Eat healthy food. Tejas: Sleep early and wake up early. Moz: Good. Eat a balanced diet and get adequate rest. While working with computers what can we do to keep fit and healthy? Tejas: Do some stretching exercises and do not work for more than half an hour at a time. Jyoti: If we are not using the mouse or keyboard then keep the hands relaxed. Moz: Correct. 42

2 While working on the computer, relax your hands and shoulders. break 1 2 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 keyboard Jyoti: When we type continuously we do wrist and finger exercises during breaks. Moz: Yes, and you should use many fingers to type. 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. 43

3 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. Moz: Correct. On which finger do people wear rings? Tejas: Ring finger which is the finger between the little finger and the middle finger. Moz: When you want to say all the best what do you do? Jyoti: Put up the thumb and fold the other fingers. Tejas: We use thumb, index finger and middle finger to hold a pen or pencil to write. Little Ring Middle Index Middle Index Ring Little Thumbs LEFT RIGHT Moz: Very good. Now let us see how you can use many fingers to type on a keyboard. Where should you keep your hands so that you can reach any letter quickly? Tejas: On the middle row. Moz: Yes. It is called the home row. 44

4 Jyoti: Why is this row called the home row? Moz: 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. Jyoti: Oh! It is easy to type J with right index finger and F with left index finger. 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. a s d f g h j k l ; 45

5 CONCEPTS Generally keep the fingers of the two hands open and near the home row. 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 the finger nearest to the key reaches automatically. 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. Moz: Do you know any exercises from the yoga class. 1. Skandha Chakra (Shoulder socket rotation): I will show you an exercise for shoulders. 1 Sit comfortably or you can even do this exercise standing. Keep the back straight. 2 Place the fingers of the right hand on the right shoulder. Keep the left hand on the left knee. 3 Rotate the right elbow in a large circle. Practise 10 times clockwise and 10 times anti-clockwise. 4 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. 46

6 2. Manibandhana Chakra (wrist joint rotation): Yes. I will teach the Manibandha chakra for the wrists. 1 Sit comfortably or you can even do this exercise standing. Keep the back straight. 2 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. 3 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. Repeat the same with the left fist. Practice 10 times clockwise. 10 times anti-clockwise. 4 5 Repeat the same with the left fist. 47

7 Moz: Strengthening muscles is important. Hasta Utthanasana strengthens shoulder and back muscles. 3. Hasta Utthanasana (hand raising pose) 1 Stand erect with the feet together and the arms by the sides. Relax the whole body and balance the body weight equally on both feet. Cross the hands in front of the body. 2 Inhale deeply and slowly raise the arms above the head keeping the hands crossed. Synchronise the movements with the breath. At the same time bend the head slightly backward and look up at the hands. 3 Exhale and spread the arms out to the sides so that they form a straight line at shoulder level. 4 Inhale and reverse the movement, re-crossing the arms above the head. 48

8 5 Exhale and lower the arms straight down the front of the body so that they are once again in the starting position. Repeat the process 5 to 10 times. Moz: Would you like to do a bow and arrow exercise? Jyoti: Oh! That is going to be fun. 4. Akarna dhanurasana 1 Stand erect with the feet shoulder width apart and the arms at the sides. Take a short step forward with the right leg. Clench the right fist and raise the arm in front of the body so that it is over the right foot and slightly above eye level. Clench the left fist and bring it slightly behind the right fist. Gaze over the right fist as though holding a bow and arrow, and fix the eyes on an imaginary target. 2 Inhale and slowly pull the left fist back to the left ear, tensing both arms as if drawing the bow. 3 The head should move back slowly with this motion so the neck muscles become taut. Keep the left elbow up at shoulder level. 49

9 Exhale and release the imaginary arrow. Relax the 4 neck and bring the left fist forward to the right fist. 5 Practice 5 times on each side. Moz: You can make geometrical shapes while doing exercise. Tejas: I know one. 5. Samakonasana 1 2 Stand with the feet together and the arms by the sides. Raise the arms straight up above the head. Bend the wrists so that the fingers are pointing forward. Allow the hands to hang limp. 3 Arch the back slightly, pushing the buttocks out a little. Slowly bend forward at the hips, keeping the legs straight, until the back is horizontal and forms a right angle with the legs. Keep the head, neck and spine in a straight line. Look forward. Hold the final position for up to 5 seconds. Slowly return to the upright position, with the arms, head and back in a straight line. Lower the arms. Practise 3 to 5 rounds. 50

10 Jyoti: I enjoy doing the exercises. I feel energetic after these exercises. Tejas: Yes. Sometimes eyes start burning after using the computer. Why does it happen? Moz: Your eyes get strained because you are looking at the monitor continuously. Jyoti: Oh! We always forget to blink once in a while. Moz: We forget to blink because of getting engrossed and so eyes become dry. It is important to blink once in a while. Is there anything else that we can do to reduce strain on the eyes. Tejas: Looking away from the screen once in a way. Jyoti: Clean the screen so that everything is clear. Tejas: Moz, do you clean your eye glasses regularly? The dust on the glasses can also increase strain as you cannot see clearly. Moz: Yes. I do clean my glasses. Jyoti: Sometimes the text size on the screen is very small. What should we do? Moz: You can increase the size of the text as follows: Example: To increase the font from 12 to From the edit menu select select all. 2. 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. SKILLS Minimize eye strain: 1. Blinking and change of focus are both required to be done frequently. 2. Take eye-breaks every 10 minutes by looking away from the screen into the distance. 3. Remember to clean your screen. If you wear glasses, clean them also. 4. If you have problems reading the text, increase the font size of your text instead of leaning over to read what is written. 5. Do the eye exercises regularly to avoid strain on the eyes and to have a good eye sight. 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. 51

11 6. Rotational Viewing Sit on a chair in a comfortable position with your feet touching the floor. If the feet do not touch the floor keep a support under you feet. Keep your back straight. 1. Place the left hand on the left knee. 2. Hold the right fist above the right leg with the right thumb pointing upward and the elbow straight. 3. 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. 4. Perform 5 times clockwise and then 5 times anti-clockwise. 5. Repeat with the left thumb. 6. Keep the head and spine straight throughout. 7. Finally, close and rest the eyes. You can also do palming several times to rest the eyes. Tejas: Remember that exercises and asanas done from a young age help in strengthening the muscles and keeping you fit. Jyoti: They improve your posture and also help you when you play games. Moz: Thanks for the asanas Meet you tomorrow. Chin Chinaki... Lesson Outcome After you have studied this lesson, you will be able to: Understand how some simple practices and exercises help to avoid strain on fingers, eyes and back while using a computer. Learn how to position the fingers on the home row of the keyboard and type with many fingers. 52

12 Book III Lesson 4 WORKSHEETS 1. Bittu wants to do an exercise for the wrists. Can you point him the correct option. a) Hasta Utthanasana b) Manibandha chakra c) Samakonasana 2. Akarna dhanurasana is an exercise for the a) Wrists and fingers b) Eyes c) back and shoulders 3. Help Tejas find the two exercises good for his shoulders. a) Hasta Utthanasana b) Skandha Chakra c) Manibandha chakra 4. Tick all the correct options a) While working on the computer, relax your hands and shoulders. b) Increasing the text size on the computer screen will hurt your eyes. c) Hang up a poster in the computer-area to remind everyone to do stretches. d) You can work on a computer without any breaks. e) Do the eye exercises regularly to avoid strain on the eyes and to have a good eye sight 53

13 Book III Lesson 4 WORKSHEETS 5. Complete the sequence In the Home row keys some letters are missing, fill them. 7. Make as many words as possible using the following alphabets example: has a s d f g h j k l 54

following words: horse bullock cow jackal dog ant donkey 9.

14 Book III Lesson 4 WORKSHEETS 8. Underline the alphabets found on the home row from each of the following words: horse bullock cow jackal dog ant donkey 9. The figures of some animals are given. Name them and figure out the which animal s name start with the letters on the home row. 55

15 Book III Lesson 4 1. Type the alphabets using the correct finger. Open Ktouch and practice. Follow these steps: Applications ---> Education --->KTouch 2. Make a poster demonstrating correct behavior while using keyboard and mouse. 3. 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. 4. Use paint application and make a poster of food items that make a balanced diet. 56

16 Book III Lesson 4 5. 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 57

17 Book III Lesson 4 Group Activity Make a toy: What you require? Thread, bottle cap, two small rings. Make two holes on the bottle cap. Tie one end of the thread to one ring and pass the thread through one hole on the cap. Take it to the other ring and tie a knot. Now stretch the remaining thread and pass it through the second hole. Tie the end of the thread to other ring. You are read to play the game! Wear the rings on the index finger of each hand. Turn the thread such that the bottle cap rolls in one direction. Now stretch the thread by increasing the distance between the two index fingers. Alternatively bring them closer. Hear the sound and observe the cap rolling with speed. Challenge your friends to play this game using other fingers! Explore! 1. Observe others using computers and note which fingers they use to type different alphabets. 2. Find out different activities on the computer that tell you when to take a break. 58

18 Teacher s Corner Book III Lesson 4 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. 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. Tell them that each letter when typed with the finger closest to it reduces strain and increases speed while writing. Summarize the lesson. Emphasize the importance of taking breaks and doing exercises to remain healthy while using computers. Further Reading: 59

Avoid strain and stay fit with exercises

Lesson 3 Revision Avoid strain and stay fit with exercises Aim In this lesson you will learn: General practices to avoid strain on your fingers while using the keyboard Exercises for strengthening wrists,