How To Handle Zoom Calls Without Injuries

In an age of online Zoom sessions for work or school, you might have to sit for long periods of time in front of your computer monitor. An hour at your desktop can make you feel stiff and sore or even stress muscles enough to cause injury to vulnerable muscle groups. Look at these ways you can better handle Zoom calls without injuries.

Watch Your Form

You can help minimize the potential for muscle or tendon soreness and injury when you're more mindful of your form. When seated at your computer, you may slip into postures or adopt motions that hurt over time. If so, periodically re-think your form and make adjustments to improve posture.

For example, stop every ten minutes or so and straighten your back. Bring your shoulders back to correct a slight hunch. If you type at the keyboard during Zoom calls, lift your wrists up rather than allowing them to drag onto the table.

Stretch Frequently

If you feel you are continually adjusting your form or if you start to feel soreness in your neck, arms, back, or wrists, take a break to stretch.

For neck tension, gently tilt your head to the left for twenty seconds. Switch sides and repeat. Then, tilt your head forward so your chin reaches your chest for twenty seconds. Don't push your stretch to the point that you feel pain.

For stiff shoulders, interlace your fingers together with palms facing away from you and raise your arms in front of you for several seconds. Then, slowly raise your arms above your head. Keep your arms straight as you feel the stretch through your shoulders and chest.

Now for back stretches — while seated, bend your upper body slowly between your knees, hold, and sit up. Next, fold your arms and raise them up to shoulder height. Push your elbows slowly straight back and hold.

For tired wrists, hold both arms straight in front of you. Bending at the wrists, raise and lower both hands to stretch deep into your forearms. Do this several times.

Change Position

You can also help avoid stress and injury during Zoom calls simply by changing position. If you can, stand up during meetings or computer work. Some desk designs allow you to lift your workstation to accommodate a standing position.

You can also walk around with your laptop or other portable device during Zoom calls to promote circulation in your legs and give your back and shoulders a rest from their stationary positions. However, if mobility is not appropriate during an important Zoom call, make sure you walk around frequently between calls or while you do stretching exercises.

Talk to your physical therapist about more ways to better handle Zoom calls and computer work without causing or aggravating an injury.