How to Set Up an Ergonomic Workstation Presented by Hospital for Special Surgery Rehabilitation
You may take on hard work at the office, but that doesn't mean your body should work hard. Avoid straining your body during business hours by learning how to set up an ergonomic workstation.
Computer Your computer screen should be adjusted to sit: • Directly in front of you to avoid unnecessary turning of your head or neck. • An arm's length away from your face to prevent eye strain. • At a height at which your eyes rest naturally at the top third section of the screen.
Keyboard and Mouse
When using a keyboard, be sure to: • Keep your shoulders relaxed.
Your mouse should be: • Placed right next to your keyboard to avoid extending your reach.
• Rest your elbows close to your body and at a
• Used with a light touch.
90 ° angle. • Keep your wrists in a neutral or straight
• Moved using your elbow and shoulder. instead of the small muscles of your hand.
position.
Office Chair
You should not:
You should: • Choose a model with five legs.
• Lean on the arm rests.
• Lean back into your backrest for support.
• Wrap your feet around the base of the chair.
• Adjust the height so your feet can sit flat on the
• Allow it to put pressure on the backs of your knees or your thighs.
floor.
Workstation Consider the following when designing your workstation. • An adjustable task lamp is available to
• A headset is
I I available in order I I to avoid cradling
help you prevent eye strain.
the phone with your shoulder.
• Frequently used items are kept within easy reach.
Stretch and Eye Rest Breaks
Every 15 minutes:
Every 60 minutes:
• Make a small adjustment in your positioning.
• Make a larger adjustment in your positioning.
• Do some light stretching.
·Get up and walk around.
• Look away from the monitor to rest your eyes.
HOSPITAL FOR SPECIAL SURGERY
WHERE THE WORLD COMES TO GET BACK IN THE GAME
For more information or to schedule an ergonomic workplace evaluation, contact the HSS Orthopedic Physical Therapy Center at 212.606.1213.
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