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Head & Neck - Upright and relaxed balanced between shoulders. |
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Eyes - About an arm's length or more from screen. |
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Hands & Wrists - Relaxed and straight without bending up, down or sideways. |
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Lower Back - Supported by chair's forward curve or lumbar roll. |
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Knees - At about hip level - may be slightly higher or lower depending on comfort and preference. |
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Feet - Flat on floor or footrest; legs uncrossed. Legs can move freely under desk. |
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Monitor - Centered directly in front; free of glare. Top of screen slightly above eye level. |
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Document Holder - Close to screen and at same height. |
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Keyboard -
Low enough so arms hang naturally at sides; elbows close to body. |
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Design - Sufficient space for computer, keyboard, mouse, and hard copy. |
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Monitor Space - Sufficient depth to place the keyboard in front of the monitor. |
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Height - Be able to comfortably fit your legs under the table. |
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Depth - Be able to sit close to your work without your legs contacting a shelf or other obstruction. |
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Hard Edge - Desktop should have rounded, smooth edges. |
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Seat Height - Adjusted to allow you to place feet on floor or footrest with thighs parallel to the floor. |
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Back Rest Design - Adjustable for height and angle to allow support of the your lumbar spine. |
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Lumbar Support - Backrest supports the lumbar spine of the employee. |
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Adjustability - Easily adjustable from a seated position. |
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Arms - Height adjustable, padded chair arms available. |
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Chair Base - Needs a five star base. |
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Condition - Well maintained. No fabric tears or broken casters. |
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Comfortable - Comfortable to you. |
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Adjusting the Chair - Know how to make adjustments to the chair. |
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Seat Width - No more or less than two to three inches between your legs and the chair arms or edge. |
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Seat Depth - No more or less than two to three inches from the seat pan front to the back of your knees. |
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Position - Keyboard and mouse located to ensure neutral postures of the arms and wrists. |
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Re-Positioning - Ensure sufficient space and cord length so that the keyboard and mouse. |
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Adjacency - Ensure the keyboard and mouse are located at the same height and near each other. |
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Jewelry - Avoid wearing jewelry that impacts your arms or wrists while keying or pointing. |
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Located - Ensure the keyboard and mouse are located directly in front of you. |
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Document Holder - Use a document holder for most hard copy while using the computer. |
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Location of Document Holder - The document holder should be located approximately at the same height, distance, and location as the monitor. |
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Keyboard Wrist Support - Use a medium-soft wrist support with the keyboard, even if you are a touch-typist. |
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Keyboard Wrist Support - Use a medium-soft wrist support with the mouse, if the design of the device supports it. |
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Ergonomic keyboards - Ergonomic keyboards may be more comfortable to you, but be sure to try different ones to find the type you like. |
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Adjustable Keyboard Platform/Drawer - Keyboard platforms should be large enough for the mouse as well; need to be moved under the desk when not used; should only be used when the desk cannot be located at the right height or has insufficient space. |
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Task Lighting - Lamps should be provided and the ambient (room) lighting reduced. |
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Pens and Pencils - You should use specially designed writing utensils, e.g., Dr. Grip or PhD Pilot brands. |
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Stretches - Perform stretching exercises at least 2 to 3 times during the workday. |
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Pace - Keep the work pace uniform. |
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Software - Choose user-friendly software, where possible; ensure you achieve and maintain a high skill set. |
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Overtime - Use time management techniques to minimize the need for overtime (more than 8 hours per day). |
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Reaching - Avoid significant reaching away from your body for the keyboard, mouse or trackball. |
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Leaning - Avoid leaning on one or more elbow for a significant part of the day. |
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Telephone Cradling - Avoid cradling the telephone between your neck and shoulder; use a headset or speakerphone. |
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Wrist Posture - Ensure wrists while keying and pointing are not extended up, or flexed down. |
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Hard Edges - Avoid contacting hard edges while keying, pointing (mouse/trackball), resting or handwriting. |
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Neck Posture - Ensure your neck is straight while keying & pointing (mouse/trackball) and while reading monitor/hard copy. |
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Back Posture - Ensure your back/torso is upright while keying & pointing (mouse/trackball) and while reading monitor or hard copy. |
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Breaks - Take short, frequent rest breaks. |
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