2. ž Comfort Tips
ž 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.
3. 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.
4. 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.
6. 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.
7. Tip 1:
Positioning your most-used items
(stapler, Post-it® Notes, pens, tape,
10-key, phone) within 18 inches in
any direction
9. Tip 3:
Use headsets or a speakerphone
when talking on the phone for long
periods of time (or while keying or
writing)
10. 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).
12. 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.
13. Tip 3:
Determine if you have an
"attacking" typing style, and, if so,
learn to develop a lighter touch.
14. 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.
15. Tip 1:
Use a chair that provides good
lumbar support and reclines or tilts
to allow for a comfortable seating
position
19. 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
20. 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
21. Wrist Flex and Extension
Focus: Forearms and Hands
While standing or sitting:
ž Extend arms in front of you with palms
facing down
ž Slowly bend (extended) both wrists so
fingers point to ceiling and hold for 5
seconds
ž Flex both wrists so fingers point to floor
and hold for 5 seconds
ž Relax and repeat
22. 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
23. 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
24. 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
25. 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
26. Hand Flex
Focus: Hands and fingers
While standing or sitting:
• Slowly clench fists
• Slowly open and spread fingers
• Repeat five to ten times
27. 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
