The right fit Fitting the workplace to you

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The right fit Fitting the workplace
to you
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ErgonomicsFitting the workstation to you!

• Simple things you can do to
• - Increase comfort
• - Prevent stress
• - Reduce risk of injury
• - Decrease fatigue

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Adjustyourenvironment
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Adjust the heights

• Adjust the heights of your chair and keyboard

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When the heights are adjusted properly

• your knees should be slightly higher than your
  hips with your feet flat on the floor.
• your forearms should be horizontal when using the
  keyboard or mouse.
• Hint!
• In order to do this, a foot rest may be needed.

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Adjust your chairs backrestYour back needs the
chairs firm support!

• The backrest helps support your lower
  back (lumbar region).
• Do not sit on the edge of your
  chair.
• Your lower back should rest lightly
  against the backrest.

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Adjust your monitor

• Your monitor should be directly in front of
  you.
• It should be about arms length away from
  you (18 to 20).
• When seated, the top of your monitor should
  be at (or slightly below) eye level.

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• The monitors screen is tilted slightly
  upwards.
• The monitors screen should be at right
  angles. Adjust to the windows.

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• Task lighting (where needed) should be used,
  rather than increasing general area lighting.

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• An anti-glare
• screen may be
• required to
• reduce
• light
• reflected
• from your
• monitor.

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• Glare can
• come from
• many
• sources,
• both
• inside...

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• ... and out.

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Dont get a pain in the neck!

• Using a document holder will reduce
• both eye and neck strain.

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Rest your arms

• Keep your upper arms nearly vertical when typing.
• Prevent fatigue by resting your wrists and
  forearms.
• Allow at least 3 between the edge of the desk
  and your keyboard to serve as a wrist rest.
• Use of a padded wrist rest may be appropriate.

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Do something different and look around
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Do something different and look around
Change tasks for 10 to 15 minutes each hour...
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Do something different and look around
The tasks should require a different or lower
level of repetitive hand motion or visual
activity.
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Do something different and look around
Exercise your eyes by focusing on a distant
object for 15 to 30 seconds.
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Do something different and look around
Blink regularly to prevent eye dryness.
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Dont reach for it!

• Place the mouse at the same level and
  immediately beside the keyboard.
• When using the mouse, keep your arm by your
  side with your forearm horizontal.

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Take five!Take a five minute break every 1-2
hours.

• Reduce stress
• Reduce fatigue
• Improve flexibility
• Reduce risk of injury

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Shape up!

• Quick and easy exercises will
• help you feel better.

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Chin Tucks
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Chin Tucks
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Neck Rotations
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• Neck
• Rotations

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• Neck
• Side
• Bends

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Neck Side Bends
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Neck Forward Bends
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Neck Forward Bends
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• Chest
• Stretches

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• Chest
• Stretches

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Wrist Extension
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Wrist Extension
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Wrist Flexing
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Wrist Flexing
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Finger Stretches
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Finger Stretches
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• None of my
• other staff ever
• complained about
• this workstation!

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• Developed for
• The Education Safety Association
• by
• Environmental Health and Safety Office
• Peel Board of Education
• R. Hutchinson
• Graphic Artist
• Peel Board of Education