ergonomics

Workstation Ergonomic Best Practices

- You should be sitting back in your chair, shoulders relaxed.
- Your wrists should be slightly flexed and the keyboard should be just beneath your fingers.
- The keyboard and mouse are at elbow height.
- Your elbows are close to your side.
- Your neck is in the neutral posture, ears over shoulders.
- Your eye level is no higher or lower than the top of the monitor screen.
- The screen is at arm’s length.
- Your phone is close to you to minimize reaching.

Preparing for work
Prepare for work with some warm up exercises. Relax and perform them gently, do not overstretch. Stop if you feel discomfort. Remember to stretch each side and maintain an upright position.

Head roll
Gently lower ear toward shoulder — hold 10 seconds, slowly roll chin to chest and up to opposite shoulder. Repeat several times. Do not over extend neck.

Head turns
Turn head to look over left shoulder, hold 10 seconds. Repeat for right side. Repeat several times.

Prevention and Treatment of Repetitive Stress Injuries

Prevention of RSIs

• Good Posture – Sit up straight and all the way back in your chair with your shoulders relaxed. Your feet should be flat on the floor with ankles, knees and hips bent at 90 degrees. If your feet do not reach the floor, use a footrest. Do not lean forward to read your monitor, pull it closer to you if necessary.

Repetitive Stress Injuries

How do RSIs Occur?

• Tendons do not stretch or contract on their own. They elongate in response to muscle contraction with results in movement of extremities.

• Holding static postures or continuous motion without frequent breaks forces the tendons to remain in the elongated state.