1. Chair Setup

• Raise your chair to the point at which your elbows are at 90 degrees with the workstation. Shoulders should be relaxed and not in a raised position.
• Note: Desks/arm rests may impact on correct seating height.
• Feet should be in full contact with the ground or foot rest.
• Seat should be positioned with slight forward tilt. Excessive pelvic tilt should be avoided.
• 2 fingers width of space between the back of the knee and the seat edge is required for adequate lower limb blood flow.
• Lower or raise the back of the chair for adequate lumbar support. A flat hand should not be able to pass between the chair and lower back if fitted correctly.

2. Monitor Setup

• Stretch your arms out directly in front of you. The monitor should be located at fingertip distance.
• To reduce neck tension your eyes should look directly at the top 1/3 of the monitor.
• Note: Screens can be raised using books or stands reducing forward flexion of the neck.

3. Mouse and Keyboard

• Keyboard should be placed flat on the desk surface with moderate forearm support. At no time should keyboard supports be in a raised position.
• Mouse should be positioned as close as possible to your midline.
• Place document holders directly adjacent to the monitor at the same visual distance.
• Items most utilised throughout the day should be placed within immediate reach (the zone of convenient reach) to reduce over reaching and muscle loading.

Guidelines:

• For every 50 minutes of keying tasks perform 2-3 minutes of stretching.
• Hold each stretch for 5-10 seconds. Perform program twice through each time.
• No bouncing, pain or forcing during stretching.
• Look away from the visual display unit to rest muscles of the eyes during stretching.
• Alternate between work based tasks on a regular basis to reduce muscle loading and stress.
• Remain hydrated throughout the working day.