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Sitting properly

Standing properly

 

 Ergonomic Home 

    

    Monitor

  • Positioned directly in front of user

              Neck should not be bent to either side while viewing monitor. 

  • Positioned so the top of screen (not the frame) is at the same height as the corner of the user’s eye

               Neck should not be bent up or down while viewing monitor. If                             wearing bifocals or progressive glasses may be necessary to position                   monitor slightly lower. Consider a monitor riser, monitor arm, or                     repositioning chair height.

  • Positioned at one arms’ length away from user (when seated back in chair)

                User should not be straining to read what is on monitor screen or                        bringing the upper body away from the back of the chair to view the                 monitor.  If your monitor is 20 inches or larger you should sit slightly                  further back.

  • Positioned at a 90 degree angle from widows, with no tilt

                This position will decrease amount of glare on screen and eye strain                  while viewing monitor. If glare persists a glare screen can reduce eye                  strain.

    Keyboard Tray

  • Positioned so your shoulders are at a natural posture (“relaxed drop”) when typing

                   Shoulders should not be shrugged to work at a surface that is too                     high or reaching down to get to a surface that is too low. Consider                    a keyboard tray, or adjusting chair height and using a footrest.  

  • Positioned so your forearms are parallel with the floor

                  Elbows should be at a 90 degree angle while typing. It is best to                         have hands positioned slightly lower than elbows. Consider a                         keyboard tray, or adjusting chair height and using a footrest.

  • Positioned so your upper arms are in line with your torso

                  Upper arms should be in line with body (elbows at your side) and                      not reaching out in front of your body to type. Consider positioning                   keyboard closer to edge of desk, positioning keyboard tray closer to                   user, or sliding closer to work station.

    Keyboard

   

  • Positioned so your wrists are in a straight line (neutral posture) while typing

                  Wrists should not be bent in extension or flexion while typing.  Drop                   "legs” down on the bottom of the keyboard. Consider a keyboard                       tray that can be positioned on a negative tilt. Avoid resting on wrist

  • If broad shouldered “split ergonomic keyboards” are suggested to be positioned at shoulder width apart.

                  Shoulders should not be hunched/rolled inward while typing.

    Mouse

  • Positioned so your shoulders are at a natural posture (“relaxed drop”)

                 The mouse should be positioned near and on the same level as the                  keyboard. Shoulder should not be shrugged to work at a surface that                  is too high or reaching down to get to a surface that is too low.  Use                  only a keyboard tray with a mousing surface. Consider a keyboard                  tray, or adjusting chair height and using a footrest.

  • Positioned so your forearms are parallel to the floor while using

                  The mouse should be positioned near and on the same level as the                     keyboard.  Use only a keyboard tray with a mousing surface.                        Consider a keyboard tray, or adjusting chair height and using a                    footrest.

  • Positioned so your upper arms are in line with your torso

                  Upper arms should be in line with body (elbows at your side) and                   not reaching out in front of your body to type. Consider positioning                   mouse closer to edge of desk, using a keyboard tray that allows the                   mouse to be positioned over the 10 key pad, or sliding closer to                     work station.

  • Positioned so your wrists are in a straight line (neutral posture) while mousing

                   Wrists should not be bent in extension or flexion or from side to                      side (radial and ulnar deviation) while mousing.  Avoid resting on                    wrist rests while mousing.  Keep wrist up while using mouse and                      control your mouse movements from the elbow.

  • The appropriate size for your hand

                   Using a mouse that is too small for the user’s hand may cause                     awkward hand and wrist positioning and cause the user to grip too                    tightly. Consider a mouse for the size of your hand, so your hand is                    not griping to hold on.

  • Consider mousing with your non-dominant hand. 

                   Performing all tasks with our dominant hand can really wear out                    our dominant arm. It allows the user to balance out the amount of                    work being done by the dominant hand.

  • Consider using different input device to decrease repetitive arm motions. 

   Chair

  • Allowing your feet to be positioned flat on the floor or on stable surface (footrest)

                     Chair should have a height adjustment feature.

  • Allowing your knees to be positioned at 90 degrees so your thighs are parallel to the floor

                      Adjust chair height so that knees bend at 90 degrees when feet                       are positioned on floor or footrest.  Feet should be positioned                        slightly in front of knees.

  • Supporting your upper leg

                      Legs should be supported fully by seat bottom (seat pan) but not                        contacting the back of the knee when sitting back in the chair.                       Adjust seat bottom to allow 2 inches between back of knee and                       front of chair.

  • The lumbar support (pronounced bump in the lower back of the chair) is supporting the user’s lumbar (inward curve in lower back)

                     The lumbar support is provided to maintain the natural

                     "S-Shaped” curve of the spine while sitting. Sit back in the chair                       and use the chair back for support. Adjust lumbar support so that                        you are receiving full support.

  • Chair back is slightly reclined

                     This decreases the amount of pressure on your lower back and                        thighs, and encourages you to sit back in the chair.  Adjust the                       seat angle so you are comfortable in a slightly reclined position.

  • Allow yourself to move around through the day to avoid pressure points and increase circulation.  

                       It is suggested to take a short rest or stretch break every 30 to 45                       minutes throughout the day.

    Phone

  • Positioned within ones arm distance from you

                       Avoid reaching and twisting to gather the items you are                        frequently using. If you are answering the phone frequently, the                        phone should be positioned within one arms reach (18-21”) from                        you while seated in chair.  Anything else you are using frequently                        at your desk should also be placed in this range. 

  • Not being cradled between ear and shoulder when talking

                       If you are on the phone frequently and must also take notes while                        on the phone consider a headset or using speakerphone.

 

    Documents

  • Position documents in front of user and in line with computer.

                          This allows for an eye glance to change view between monitor                            and documents and eliminates the repetitive neck bend.  This                             also allows all the items you are viewing to be positioned the                            same distance away which reduces the need for your eyes to                            refocus reducing eye strain.

 

 

 

 

 

Monitor Distance

 

 

 

 

 

Keyboard height

 

 

 

 

Comfort Type Slim Keyboard

 

 

 

 

 

 

Angle

 

 

 

 

HS Mouse

 

 

 

 

 

 

 

Chair angle

Back support

 

 

 

Cradling the Phone   

    

       Doc Holder

 
 
 
     
   
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