How to Set Up an Ergonomically
Correct Workstation
Maintain a Healthy Posture
Set Up Your Desk
OBJECTIVES
• Understanding the Importance of Setting Up an
Ergonomically Correct Workstation
• Establishing the workplace in accordance with health and
safety regulations
• To help them in properly configuring their workstation.
Maintain a Healthy Posture
1. Make sure your feet are flat on the
floor by adjusting the seat height.
Your lower arm must be in line with the ground, with a straight
wrist. Because most desks are set in elevation, it is important to
modify the seat height to the appropriate arm and arm posture.
Then, if required, add leg support so that the bottom of the thigh
is• slightly below the seat..
2. Keep your wrist position neutral.
Whether you use a split-design, tented-and-raised, or just
a keyboard that fits your hands, it's critical to avoid
• bending your wrist inwards or downwards when using a
computer at any particular workstation or workplace
• posture.
3. Change your posture regularly.
Keep your torso, thighs, and calves in a vertical position. If
you go too far, you'll feel like you're moving. Tilt the seat
plate slightly more than 90 degrees, creating a larger-than-
90-degree angle between the thighs and the trunk.
4. Check that the other
adjustments on your chair are also
proper for you.
Most ergonomically designed chairs allow you to
modify the arm rests, seat depth, suspension
components of any reclining mechanism, seat angle,
and other characteristics.
M e th o d
1
5. As an alternative, stand
Stand if your workstation is movable. Have a footrest
handy and alternate resting your legs on it. Keep in
mind that remaining on your feet all day, while healthy,
might cause soreness; this position may be appropriate
for a profession that does not need extended hours at a
desk (or can accommodate a small, secondary standing
workspace)
Set Up Your Desk
1. Position your monitor 20 to 40 inches
(50 to 100 centimeters) away from your
eyes.
This will help to lessen eye strain. If the height of your desk prevents
this, relocate your display to a side, acquire a flat-screen monitor (if
available), or buy a mountable computer tray to provide a deeper
working area.
Set Up Your Desk
3 Adjust display brightness and contrast to prevent eye
strain
Make your text larger to view if necessary, adjust fonts and zoom in and out
without reducing resolution
It will help prevent eyes close to the screen monitor.
M e th o d
2
Set Up Your Desk
4. Connect a laptop to a monitor,
keyboard, and mouse via a docking
station.
Manually select and organize these accessories.
Set Up Your Desk
5. Position your keyboard in such a way that your upper
arms hang vertically.
Don’t extend your arms far forwards or bend your elbows back to type.
Place your mouse near to the keyboard.
Upper arms should hang vertically on the keyboard, so adjust its
placement accordingly
Set Up Your Desk
6. Keep your keyboard at the right height.
The keyboard tray lowers the keyboard and mouse and facilitates easy
access. OK lets you adjust the position and angle. Consider using a
keyboard tray, especially a short keyboard tray.
M e th o d
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Set Up Your Desk
7 SET THE MOUSE NEXT TO THE KEYBOARD.
Select a mouse that fits your hands comfortably.
Configure the mouse drivers in your computer's software.
Set Up Your
Desk
8. Manage cables.
If you have cords on your keyboard, mouse, or even
other accessories, gather them so they don't get in
the way of your activity. Bundle monitor and other
cords together to keep them away from the way.
Set Up Your Desk
9 Organize your workstation items so that they are visible
and easy to reach.
Phones, stationery, books, and other everyday objects should be
kept close. It is not necessary to stretch to access commonly used
things.
Set Up Your Desk
10. Get a phone headset.
If you spend a significant amount of time speaking on
the phone, a hands-free set will free up your hands for
other activities. It will also eliminate uncomfortable
neck postures caused by perching your phone between
your shoulder and ear.
Further Video
The following v ideo clips d e m o n s t ra t e the n e e d for e r g o n o m i c i m p r o v e m e n t s in the workplace:
Office Erg o n o mi cs : S i m p l e soluti ons for comf ort a n d s a f e t y https://www.youtube.com/watch?v=ofnpBtO1-gA
(12:12) m i n s
Office E r g o n o m i c s - The Quick a n d Fun Guide! https://www.youtube.com/watch?v=ZCIZf9UhNFI (05:09) m i n s
2 0 tricks for si tting at your d e s k without hurti ng your b a c k https://
www.youtube.com/watch?v = 9 9 UOvw4 v e nM (03:19) m i n s
Another d a y in the office https://www.youtube.com/watch?v=MLBKJUF7TwM (2:3 7)mi ns
Top 5 St re t che s For S e d e n t a r y Wo rke rs https://www.youtube .com/watch?v =tyDA 1myYlIg (3:39) m i n s
Thank You
