Setting up an Ergonomically

Correct Workstation
Methods of setting up an ergonomically correct
workstation

I. Maintain a healthy posture

II. Set up your desk

Maintain a Healthy Posture
1. Adjust chair height so that your feet are
flat on the floor

• Stand next to the chair and lift or lower the seat pan
to just below your elbows bent at 90 to 110 degrees.
Keep your upper arms are in a relaxed, vertical
position avoiding the elbows from winging out .Keep
forearms parallel to the ground and place wrists
neutrally. Look for adjustments in desk and chair to
fit the position. If necessary, ask the employer for
such adjustments.
Maintain a Healthy Posture
2. Keep your wrist position neutral

• Do not bend wrists sharply upwards or

downwards to type. Consider using a
split-design or tented-and-raised
keyboard. Help your wrists "float" over
the keyboard by using a wrist rest. If it
actually elevates the wrists, use it..
Checking our wrist position, raise the
front or back of the keyboard.
Maintain a Healthy Posture
3. Change your position regularly

• It is unhealthy to sit in one position for an extended period

of time. Alternate between the following positions if you
have an adjustable chair

 Upright position-Maintain a roughly vertical torso,

horizontal thighs, and vertical lower legs.

 Reclined position-Tilt your chair back to a place where your

torso is between 105 and 120 degrees from your thighs.

 Declined position-Tilt your chair's seat pan slightly to make

the angle between your thighs and torso slightly greater
than 90 degrees.
Maintain a Healthy Posture
4. Make sure the other adjustments
on the chair are correct too

• Ensure the correct adjustments of arm

rests, seat depth, spring stiffness, seat
angle etc.
Maintain a Healthy Posture
5. Alternatively, Stand

• Although being on your feet all day is

beneficial, it can make them sore.
Stand if your desk can be adjusted
Maintain a footrest nearby and
alternate between resting your legs on
it. This position is ideal for a job that
does not entail long periods of sitting at
a desk.
Set Up Your Desk
1. Keep your monitor between 20 and
40 inches (50 and 100 centimeters)
from your face.
• Helps to reduce eye strain If the depth of
the desktop prevents this: Move the monitor
to the corner, Request a flat screen monitor.
To create a deeper working surface, buy an
attachable computer tray.
Set Up Your Desk
2. Adjust the monitor so that the center
sits at eye level

• Monitor should be positioned directly in front of

your face (no more than 35 degrees on either
side) or slightly below eye level. Lower the
monitor or raise the chair, if you wear bifocals
so that monitor sits 15 to 20 degrees below
eye level. Get a pair of computer glasses
Set Up Your Desk
3. Adjust the brightness and contrast of
your monitor

• Helps to see clearly and avoid unnecessary

strain. Learn to adjust the font, and zoom in
and out without decreasing the resolution if you
need the text larger to see.
Set Up Your Desk
4. Use a docking station

• Helps to plug a laptop into a real monitor,

keyboard and mouse. Should be chosen
and arranged individually.
Set Up Your Desk
5. Placement of keyboard in a
way that allows upper arms to
hang vertically

• Arms should not be extended far

forward. Elbows should not be bent
back to type
Set Up Your Desk
6. Keeping the keyboard at the right
height

• Forearm should not bend more than

20 degrees above horizontal (if
standing) or 45 below (if standing).
Consider a keyboard tray if you are
shorter as they can keep keyboard and
mouse within easy reach by lowering
them.
Set Up Your Desk
7. Placing mouse near the keyboard

• Keep in a position that will enable to type

and use the mouse with little possible
effect on arm and wrist position. Choose
a mouse that fits your hands
comfortably. To adjust the speed of the
cursor relative to the mouse movement,
change the mouse drivers in software.
Set Up Your Desk
8. Manage Cables

• Collect the cables so they do not

pull against your work. To keep the
cables out of the way, bundle them.
Set Up Your Desk
9. Arranging items within sight and
reach

• To avoid frequent stretching and reaching

for items, place frequently-used items
near where you sit.
• For instance: Place the document holder
under the monitor, angled between the
monitor and the keyboard. Place the
document holder in front, at the side of the
screen. Use a lectern between keyboard
and screen
Set Up Your Desk
10. Get a phone headset

• Helps to leave hands for other tasks.

Prevent awkward neck positions from
using a phone.
THANK YOU