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Computer Workstation Set-Up

Below you will find: approaches for computer workstation set-up, sitting and chair selection, setting monitor height, and rest and recovery during the workday

Three good approaches to computer workstation set-up

 
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Work at or below elbow height with arms relaxed at sides and float arms/hands to keyboard and mouse. Make sure the keyboard/mouse platform is tilted away from you so your wrists are straight when you key and mouse.

Pivot forearms on armrests and float your arms/hands to keyboard and mouse. Make sure your chair armrests fit your elbow height and breadth so you’re not elevating your shoulders or splaying your elbows outward.

Pivot your forearms on desk surface or padded forearm rest and float your arms/hands to keyboard and mouse. Make sure the desk surface is close to your seated elbow height so you’re not elevating your shoulders or splaying your elbows outward.

Each method minimizes palm planting, reduces the tendency to bend the wrists to the side and decreases loads on the shoulder muscles


Three good approaches to sitting and chair selection

 
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Forward Sitting
…good for combination of computer work and active reaching tasks, i.e., paper work, writing, and phone
Upright Sitting
…good for combination of computer and reading/
referencing of hardcopy
Reclined Sitting
…good for dedicated computer work that doesn’t involve reaching, writing or paperwork



Three good approaches to setting your monitor height

 

Top of monitor should be at or below seated eye height…

  • At eye height if you sit back relaxed
  • Lower if you sit forward to view hardcopy or to reach tools on the desktop
  • Lowest when you also need to view the keyboard.

Keep in mind, everything about the eyes tends to work better when we view slightly below the horizon, i.e., tearing, lubrication, focusing and binocular convergence.

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Three good approaches for rest & recovery over the workday

 

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EYES…
Every 20 minutes look off at a distance > 20 feet then look at something close for a moment and repeat several times
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HANDS & ARMS…
Every 20 minutes do a few finger fans then rest your hands on your lap with thumbs-up and twiddle your thumbs a bit
SEATED BODY…
Get up and stretch every 30 minutes
Get up and walk for 5 minutes every hour
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