Comfort Tips
Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.
Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.
Your head and neck should be held upright (not bent back or down) and facing forward (not twisted). Shoulders should be relaxed with elbows close to your torso while keying.
Tip 1: Positioning your most-used items (stapler, Post-itŪ Notes, pens, tape) within 18 inches in any direction
Tip 2: Alternate your work position throughout the day
Tip 3: Use headsets or a speakerphone when talking on the phone for long periods of time (or while keying or writing)
Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).
Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.
Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.
Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.
Exercises
Focusing Technique
Focus: Preventing Eyestrain
While standing or sitting:
- Look out a window or as far away from work area as possible
- Focus on a far-away object
- Move your eyes around to look at other objects
- Look back at computer screen
- Repeat often throughout workday
Palming Exercise
Focus: Preventing Eyestrain
While sitting at a chair, with your elbows leaning on your work surface:
- Cup your hands over your eyes, with your palms resting on your cheekbones (avoid applying pressure on your eyeballs)
- Cross your fingers over the bridge of your nose (shutting out light)
- Close your eyes for 15 seconds while breathing deeply
- Uncover your eyes
Wrest Flex and Extension
Focus: Forearms and Hands
While standing or sitting:
- Extend arms in front of you with palms facing down
- Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds
- Flex both wrists so finger point to floor and hold for 5 seconds
- Relax and repeat
Head Tilt and Turn
Focus: Head and Neck
While sitting upright with shoulders relaxed, slowly:
- Lower your head to your shoulder, then hold, return to center and repeat on the other side
- Turn your head to look over your shoulder and repeat on the other side
- Lower your chin to your chest and return to starting point
- Repeat the sequence three to five times
Neck Glide
Focus: Neck
While sitting comfortably upright and looking straight ahead:
- Keep your head and ears level, gently glide your head back, as far as it will go
- Now glide your head forward
- Repeat three times
Shoulder and Arm Rolls
Focus: Neck, Shoulders and Upper Back
While sitting or standing with your shoulders relaxed, slowly:
- Roll both your shoulders backward, down and around in a circular motion
- Repeat three to five times
Wrist Circles
Focus: Forearms
While sitting in a chair:
- Hold hands out with palms down
- Slowly rotate hands (as if drawing circles with fingertips)
- Rotate inward, then reverse motion five times each
Hand Flex
Focus: Hands and fingers
While standing or sitting:
- Slowly clench fists
- Slowly open and spread fingers
- Repeat five to ten times
Arm Massage
Focus: Forearms
While sitting at a desk or table:
- Place arm in front of you with hand palm-down
- Use thumb to press firmly on opposite arm, moving it slowly from wrist to elbow and back down
- Repeat 3 times.
See your healthcare provider before exercising if you are experiencing any medical concerns.
