How To Sit At a Computer
1) Sit up tall. Push your hips as far back as they can go in the chair. Adjust the seat height so that your feet are flat on the floor and your knees equal to, or slightly lower than, your hips.
2) Sit close to your keyboard. Position it so that it is directly in front of your body. Make sure that the keys are centered with your body.
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3) Adjust the keyboard height. Make sure your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.
4) Adjust the tilt of your keyboard based on your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt.
5) Use wrist rests. They will help maintain neutral postures and pad hard surfaces.
6) Position your monitor properly. Adjust the monitor and any source or reference documents so that your neck is in a neutral, relaxed position.
7) Position the source documents directly in front of you, and use an in-line copy stand. If there is insufficient space for that, place the documents on a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Use headsets or a speaker phone to eliminate cradling the handset.
8) An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism.
9) Take small breaks during your workday to release some of that muscle tension. Studies have shown that constant sitting is very damaging to your health.
10) Exercise your hand by pushing on top of your fingers, and using backward resistance movements. Do a minimum of fifteen reps for each hand at least six times every day.
2) Sit close to your keyboard. Position it so that it is directly in front of your body. Make sure that the keys are centered with your body.
...
3) Adjust the keyboard height. Make sure your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.
4) Adjust the tilt of your keyboard based on your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt.
5) Use wrist rests. They will help maintain neutral postures and pad hard surfaces.
6) Position your monitor properly. Adjust the monitor and any source or reference documents so that your neck is in a neutral, relaxed position.
7) Position the source documents directly in front of you, and use an in-line copy stand. If there is insufficient space for that, place the documents on a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Use headsets or a speaker phone to eliminate cradling the handset.
8) An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, enable leg clearance, and have an adjustable height and tilt mechanism.
9) Take small breaks during your workday to release some of that muscle tension. Studies have shown that constant sitting is very damaging to your health.
10) Exercise your hand by pushing on top of your fingers, and using backward resistance movements. Do a minimum of fifteen reps for each hand at least six times every day.
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