While Working
Sitting
Adjust your chair to allow your knees to be in line with your hips and your feet flat on the ground, hip-width apart. The height of your desk should allow your wrists to be in line with your elbows.
Standing
Ensure you’re standing tall with your head in line with your shoulders, hips and feet. Stand an arm’s length away from your monitor. Close enough to use your keyboard and mouse with straight wrists in line with your elbows.
Posture
Practice correct posture when sitting or standing. Engage your core with shoulders back and your head in line with your body.
Screen
Sit further back from your computer screen and increase your monitor’s warm-toned light to prevent eye strain. Your eyes should be level or slightly lower than the top of the screen. Adjust the screen horizontally and vertically until it’s right for you. You should be between 18"-28" from the monitor.
Mouse & Keyboard
Use your entire arm to type or use the mouse. This will prevent stress to the tendons in your forearm. Pay attention to the position of your wrists and arms while typing. Your elbows should be slightly bent, allowing your wrists to rest in a neutral position.
During Breaks - Stretch
Shoulder
- Outstretch one arm straight in front of you at shoulder height.
- Pull your arm across your body by placing your opposite hand just above -your elbow.
- Repeat on the other side.
Quad
- Stand up.
- Place your weight on one leg.
- Bend the opposite knee, lifting the bottom of your foot towards your lower back.
- Use the hand closest to your bent leg to pull your foot as close to your lower back as possible.
- Repeat on the other side.
Hip
- Sit on the edge of your chair and lean back.
- Bring your knee up to your chest.
- Hug your knee, pressing it into your chest.
- Repeat on the other side.
Neck
- Roll your head clockwise and counterclockwise.
- Look left and look right.
- Look at the ceiling and look at the floor.
- Repeat as many times as needed.
Ergo Works, Inc. is your ergonomic expert and our team of experienced professionals is here to help you. If you find yourself working from home and need advice, request a Remote Ergonomics Assessment. We can give you the recommendations you need to be comfortable and productive no matter where you are. Don’t forget that our online store has Workstation Accessories that can transform your work from home space into a productive and healthy workstation. Contact us to learn more about our ergonomic services.
Photo by: istockphoto.com/FlamingoImages
