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Office Ergonomics

Good Working
Postures

Hands, wrists, and forearms are straight, in-line and


roughly parallel to the floor.
Head is level, or bent
slightly forward, forward facing, and
balanced. Generally it is in-line with the torso.

Shoulders are relaxed


and upper arms hang normally at the
side of the body.

Elbows stay in close


to the body and are bent between 90
and 120 degrees.

Feet are fully


supported by floor or footrest.
with appropriate lumbar support
Back is fully supported
when sitting vertical or leaning back slightly.
supported by a well-padded seat and
Thighs and hips are
generally
parallel to the floor.
same height as the hips with the feet
Knees are about the
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slightly

Computer Workstation:
Head and Shoulders
Head vertical and

facing forward
Tilted head puts stress
on neck and shoulders
Minimize head rotation
Shoulders relaxed
Arms tucked close
to body
No extended reaching

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Focus on Your Posture


Elbows at sides,
forearms parallel to floor
Wrists in neutral position
Good back support
Feet flat on floor
Head and neck facing
forward and straight
Relax shoulders

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Computer Workstation:
Legs and Feet

Knees bent about

90 degrees
Thighs parallel
to floor
Chair at a
comfortable height
Obstructions
removed
Feet flat on the floor
or on a footrest

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Computer Monitor

Directly in front of you


Arms length away
Proper height so head is level
Documents placed close to monitor

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Using a Mouse
Control mouse

movement from the


elbow
Keep wrist straight
in neutral position
Position the
mouse properly
Switch mouse to
other side if you
feel stress
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Break Time
Minibreak:
Relax your hands
Rest break:
Do a different task
Eye break:
Look away and blink

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Exercises
Hands

Finger extensions
Wrists

Backwards stretch
Shoulders

Shrug and roll


Blade pinch
Overhead reach

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Exercises (cont.)
Neck
Nod head
Turn head
Tilt head
Back/arms
Hands behind head
Bend forward
Knee to chest
Back bend

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