Instruction on labor protection for the user of a personal electronic computer PC (computer)

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OCCUPATIONAL SAFETY AND HEALTH
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Instruction on labor protection for the user of a personal electronic computer PC (computer)

Occupational Safety and Health

Occupational Safety and Health / Standard instructions for labor protection

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Complexes of exercises for the eyes

Exercises are performed while sitting or standing, turning away from the screen with rhythmic breathing, with a maximum amplitude of eye movement.

Option 1

1. Close your eyes, strongly straining your eye muscles, at the expense of 1-4, then open your eyes, relaxing the muscles of the eyes, look into the distance at the expense of 1-6. Repeat 4-5 times.

2. Look at the bridge of your nose and hold your gaze at the expense of 1-4. Do not bring your eyes to fatigue. Look into the distance at the expense of 1-6. Repeat 4-5 times.

3. Without turning your head, look to the right and fix your eyes on the score 1-4, then look into the distance at the score 1-6. Similarly, exercises are carried out with fixation of the gaze to the left, up, down. Repeat 3-4 times.

4. Move your gaze quickly diagonally: up and down to the right, then straight into the distance at the expense of 1-6, then up and down to the left and look into the distance at the expense of 1-6. Repeat 4-5 times.

Option 2

1. Close your eyes, without straining the eye muscles, at the expense of 1-4, open your eyes wide and look straight ahead at the expense of 1-6. Repeat 4-5 times.

2. Look at the tip of the nose for a count of 1-4, and then look into the distance for a count of 1-6. Repeat 4-5 times.

3. Without turning your head (head straight), make slowly circular movements with your eyes up-right-left and in the opposite direction up-left-down-right. Then look into the distance at the expense of 1-6. Repeat 4-5 times.

4. With a motionless head, shift your gaze with fixing it to the count 1-4 up, to the count 1-6 straight, then in the same way down-straight, right-straight, left-straight. Make a movement diagonally to one side and the other side with eye translations directly to the count of 1-6. Repeat 3-4 times.

Complexes of exercises of general impact

Exercise can reduce fatigue and improve well-being.

Option 1

1. Starting position - main stance. 1-2 stand on toes, hands up outward, reach up for hands. 3-4 arcs to the sides, arms down and relaxed in front of the chest, tilt the head forward. Repeat 6-8 times. The pace is fast.

2. Starting position - stand legs apart, arms forward, 1 - turn the body to the right, swing the left hand to the right, right back behind the back. 2 - turns in the other direction. Exercises are performed sweepingly, dynamically. Repeat 6 - 8 times. The pace is fast.

3. Starting position - main stance. 1 - bend the right leg forward and, clasping the lower leg with your hands, pull the leg to the stomach. 2 - put a leg, arms up outward. 3-4 - the same with the other leg. Repeat 6-8 times. The pace is average.

Option 2

1. Starting position - leg stand apart. 1 - hands back. 2-3 arms to the sides and up, stand on your toes. 4 - relaxing the shoulder girdle, arms down with a slight forward inclination. Repeat 4 - 6 times. The pace is slow.

2. Starting position - stand legs apart, arms bent forward, hands in fists. 1 - with a turn of the torso to the left "hit" with the right hand forward. 2 - starting position. 3-4 - the same in the other direction. Repeat 6-8 times, do not hold your breath.

A set of exercises to improve cerebral circulation

Tilts and turns of the head have a mechanical effect on the walls of the cervical blood vessels, increase their elasticity. "Irritation" of the vestibular apparatus causes the expansion of the blood vessels of the brain. Breathing exercises, especially breathing through the nose, change the blood supply to the vessels. All this enhances cerebral circulation, increases its intensity and facilitates mental activity.

Option 1

1. Starting position - main stance. 1- hands behind the head, spread the elbows wider, tilt the head back. 2- elbows forward. 3-4 - arms relaxed down, head tilted forward. Repeat 4 - 6 times. The pace is slow.

2. Starting position - stand legs apart, hands in fists. 1 - swing left hand back, right - up - back. 2- oncoming swings to change the position of the hands. Mahi finish with jerks with hands back. Repeat 6 - 8 times. The pace is average.

3. Starting position - sitting on a chair. 1 - 2 took the head back and gently tilted back. 3 - 4 tilt your head forward, do not raise your shoulders. Repeat 4 - 6 times. The pace is slow

Option 2

1. Starting position - standing or sitting, hands on the belt. 1- move the left hand over the right shoulder, turn the head to the left. 2- starting position. 3-4 - the same with the right hand. Repeat 4 - 6 times. The pace is slow.

2. Starting position - the main rack. Clap your hands behind your back, raise your hands back as high as possible. 2- movement of the hands through the sides clap your hands forward at head level. Repeat 4 - 6 times. The pace is fast.

3. Starting position - sitting on a chair. 1- Tilt your head to the right. 2- starting position. 3- Tilt your head to the left. 4- starting position. Repeat 4-6 times. The pace is average.

A set of exercises to relieve fatigue from the shoulder girdle and arms

Dynamic exercises with alternating tension and relaxation of individual muscle groups of the shoulder girdle and arms, improve blood circulation, reduce tension.

Option 1

1. Starting position - main stance. 1- Raise your shoulders. 2- lower your shoulders. Repeat 6 - 8 times. The pace is average.

2. Starting position - leg stand apart. 1-4 four consecutive circles with arms back. 5-8 the same forward. Do not strain your arms, do not turn your body. Repeat 4-6 times. End with relaxation. The pace is average.

Option 2

1. Starting position - main stance, hands in fists. Counter swings with arms forward and backward. Repeat 4-6 times. The pace is average.

2. Starting position - the main rack. 1-4 - with arcs to the sides of the arms up, at the same time making small funnel-shaped movements with them. 5-8 - arms in arcs to the sides relaxed down and shake the brushes. Repeat 4-6 times. The pace is average.

3. Starting position - the main stand, with the back of the hand on the belt. 1-2 - bring your hands forward, tilt your head forward. 3-4 - elbows back, bend. Repeat 6-8 times, then arms down and shake relaxed. The pace is slow.

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