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    INFOSHEET: How To Sit at A Computer: STEP 1:your Chair

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    ems2013
    The document provides steps for proper ergonomics when sitting at a computer: 1) Adjust the chair, keyboard, and screen position for proper posture and to minimize strain on the body. 2) Take short breaks every 20-30 minutes to stretch and longer breaks every hour to rest eyes and change tasks. 3) Position documents and the telephone within easy reach to maintain neutral posture.

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    INFOSHEET: How To Sit at A Computer: STEP 1:your Chair

    Uploaded by

    ems2013
    61 views2 pages
    The document provides steps for proper ergonomics when sitting at a computer: 1) Adjust the chair, keyboard, and screen position for proper posture and to minimize strain on the body. 2) Take short breaks every 20-30 minutes to stretch and longer breaks every hour to rest eyes and change tasks. 3) Position documents and the telephone within easy reach to maintain neutral posture.

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    Ergonomics

    Original Title

    Office Ergonomics

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    © Attribution Non-Commercial (BY-NC)

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    The document provides steps for proper ergonomics when sitting at a computer: 1) Adjust the chair, keyboard, and screen position for proper posture and to minimize strain on the body. 2) Take short breaks every 20-30 minutes to stretch and longer breaks every hour to rest eyes and change tasks. 3) Position documents and the telephone within easy reach to maintain neutral posture.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    61 views2 pages

    INFOSHEET: How To Sit at A Computer: STEP 1:your Chair

    Uploaded by

    ems2013
    The document provides steps for proper ergonomics when sitting at a computer: 1) Adjust the chair, keyboard, and screen position for proper posture and to minimize strain on the body. 2) Take short breaks every 20-30 minutes to stretch and longer breaks every hour to rest eyes and change tasks. 3) Position documents and the telephone within easy reach to maintain neutral posture.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    INFOSHEET: How to sit at a computer (useful advice from Mark Dohrmann and Partners)

    STEP 1:Your Chair Push your hips as far back as they can go in the chair. Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. Adjust the back of the chair to a 100-110 reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes. Adjust the armrests (if fitted) so that your shoulders are relaxed. If your armrests are in the way, remove them. STEP 2: Your Keyboard Pull up close to your keyboard. Position the keyboard directly in front of your body. Determine what section of the keyboard you use most frequently, and readjust the keyboard so that section is centred with your body. Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100 to 110), and your wrists and hands are straight. The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position. Wristrests can help to maintain neutral postures and pad hard surfaces. However, the wristrest should only be used to rest the palms of the hands between keystrokes. Resting on the wristrest while typing is not recommended. Avoid using excessively wide wristrests, or wristrests that are higher than the space bar of your keyboard.

    STEP 3: Screen, Document, and Telephone Centre the screen directly in front of you, above your keyboard. Position the top of the screen approximately 2-3 above seated eye level. Sit at least an arm's length away from the screen and then adjust the distance for your vision. Reduce glare by careful positioning of the screen. o Place screen at right angles to windows o Adjust curtains or blinds as needed o Adjust the vertical screen angle and screen controls to minimize glare from overhead lights o Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights Position source documents directly in front of you, between the screen and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the screen. Place your telephone within easy reach. Telephone stands or arms can help.

    STEP 4: Pauses and Breaks Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks. Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance. Rest your eyes by covering them for 10-15 seconds.

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