Place the monitor so you can clearly read the screen without bending your head, neck or trunk forward or backward. You need to place your monitor to reduce awkward postures. Get your monitor in the right position and your neck and shoulders will thank you!
To learn how to setup your whole computer workstation, grab a free copy of our office ergonomics checklist. Download the checklist here. You are a workplace athlete and your body is designed for movement. Start with making the conscious effort to maintain an upright position with your shoulders back and your neck upright your chin should be making a 90 degree angle with your neck.
Once you have gotten that position down, you will start to notice what items in your workstation need modifying. There are a number of posture correctors the market which help train you to sit up straight. Some popular devices include the Upright Go and the Lumo Lift. Make sure that the height of your desk matches your upright posture.
Your desk should be high enough so that you can pull your chair in without knocking your knees into the furniture. The desk should be low enough so that your keyboard can be used with your elbows angled at 90 degrees or slightly greater.
The keyboard and the mouse should be placed in such a way so that your elbows are extended past 90 degrees. Prolonged hyperextension and closure of the elbows can lead to nerve impingements, decreased circulation to the hand muscles, and repetitive use injury to the joints. The computer screen needs to be placed close enough to you so that you are not straining your eyes and neck forward to see your work.
Do not work with your laptop in your lap. Prop it up on your desk at a reasonable height. You can use a laptop riser to achieve that. Consider connecting a different keyboard to your laptop so that you can adjust the space between the keys and the computer screen.
We always recommend to our clients and readers to invest in a comfortable ergonomic chair. This includes adjusting the height so that your feet are flat on the floor. Scoot your hips all the way back into the chair so that your spine has the entire back support available. Lower or raise the arm rests so that your shoulders are relaxed and that your elbows are angles to at least 90 degrees at rest. Shrug: Slowly raise your shoulders toward ears and hold for a few seconds.
Gradually bring shoulders down and relax. Back: Shoulder Squeeze: Raise your arms in front of body, with elbows bent and thumbs up. Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then release. Stretch Up: Sit up straight and imagine a cable attached to the top of your head.
Gradually stretch to be as tall as possible, hold for a few seconds, then relax. Arms: Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few seconds. Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then rotate so backs of hands face each other. Hands and Wrists: Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm.
Hold for a few seconds, then relax. Repeat on other side. Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then release. Feet: Toe Curl: Flex toes up, then curl toes under. There are four areas that a computer user interfaces with:. Setting up the interfaces with these ergonomic guidelines as well as maintaining a good posture will enhance your comfort and efficiency as well as prevent repetitive stress injuries. Poor posture, lack of proper equipment and incorrect ergonomic information are all contributing factors to an improper computer setup.
You can see, as illustrated here, that working at a computer can cause a lot of distress in a number of different parts of the body. With that in mind, here are some key things not to do:. The Chair. Actively scan device characteristics for identification. Use precise geolocation data. Select personalised content.
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