How
to Set Up Your Workstation to fit you!!
www.ergomomicworks.com
1. Keep
your monitor between 20 and 40 inches (50 and 100 centimeters) from your face.
This will reduce eye strain. If the depth of your desk doesn’t allow this, move
your monitor to a corner, request a flat screen monitor (if applicable), or
purchase an attachable computer tray to create a deeper working surface.
2. Adjust
monitor so that the center sits at eye level. The monitor should always be
directly in front of your face (preferably no more than 35 degrees to either
side) and at or slightly below eye level. However, if you wear bifocals and
usually tilt your head back in order to look down through them at the monitor,
lower the monitor (or raise your chair) so that the monitor sits 15 to 20
degrees below eye level; note that this may require you to tilt the screen
slightly upwards toward your face.
3. Place
your keyboard so that your upper arms hang vertically. Don’t extend your arms
far forwards or bend your elbows back to type.
4. Keep
your keyboard at an acceptable height. To reach the keyboard, your forearms
should bend no more than 20 degrees above horizontal (if sitting) or 45 below
(if standing).
5. Place
mouse near keyboard. Keep it in a position that will enable you to transition
between typing and using the mouse with as little effect on your arm and wrist
posture as possible. If you have a 10-key on the right side of your keyboard,
you may want to use your mouse on the left side; this centers the part of your
keyboard that you use most. You can also alternate left and right-sided mouse
usage to dilute the effects of repetitive use.
6. Arrange
items within sight and reach. Place your phone, writing equipment, books and
other frequently-used items within easy reach from where you sit. You should
not need to stretch to reach frequently used objects.
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