OFFICE ERGONOMICS

STRATEGIES FOR STAYING WELL

Arrange your worksite in an optimal ergonomic configuration

 

Learn how to use the controls on your chair and make changes in your configuration based on:

  • What you are doing and how you are using your computer                                     

  • How you are feeling

 

Learn new work style habits that encourage postural changes and a balance between rest and activity

 

Perform stretches and activities that help reduce muscle tension intermittently throughout the day

 

Use postures and muscle tone, which minimize stress and strain

Pace yourself and your daily activities

 

Take Breaks

  • ​Rest Breaks      

If you’ve been seated, get up every 30-45 minutes for a few minutes to stretch and move around

  • Micro Breaks

Remove your hands from the keyboard and mouse while thinking or waiting

  • Working Breaks

Stop typing and perform another activity such as using the telephone or conferring with a colleague

 

Do not text or send emails during rest breaks. 

 

While typing                 Check that they are               Do                                       Avoid

Fingers and Thumb                     Relaxed and fingers gently                        Sit close to your work                            Long reaches to the keyboard

                                               curved                                                                                                           and the mouse

 

 

Wrists and Forearms                   Straight - not deviated up or                       Maximize the use of large                    Constant use of the smaller

                                                    or toward the side                                       muscle groups                                      muscles of the wrist and fingers

 

 

Elbows                                        Positioned close to the torso at                   Use light force when striking                Excessive force or pounding for

                                                    approximately right angles or                      keys and clicking the mouse                emphasis

                                                    slightly greater

 

 

Shoulders                                   Relaxed, down and back                             Use keyboard shortcuts and                "Death grip" on the mouse  

                                                                                                                        and function keys to minimize

           

 

Neck and Head                           Positioned over the shoulders                     Use keyboard shortcuts and                Repetitive keyboard tasks and

                                                                                                                        function keys to minimize                    continuous mouse use

 

Lower and Upper Back               Maintain the spine upright or                     Learn to recognize and let go               Holding contractions of your 

                                              slightly reclined and supported                   of muscle tension                               muscles

                                              by the chair back

 

 

 

 

Ellen Kolber

 MS, MA, OTR, CHT

  • Registered Occupational Therapist

  • Certified Hand Therapist

  • Corporate Ergonomic Consultant

Contact Us
Call 917 671-7467, email Ellen@ErgonomicsNYC.com or complete and send the form below
ERGONOMICS LOGO 2.png
  • Twitter

Copyright © 2013 All Rights Reserved