Ergonomics by Millar Lewis

TO KEEP YOUR FEET FLAT

millar_emslie — 2016-04-29 02:25:59 UTC

• Put one or two old phone books under your feet so your feet are flat on top of them

TO REACH THE MOUSE •

millar_emslie — 2016-04-29 02:33:59 UTC

 Keep the mouse right in front of you if you don’t need the keyboard for the software you are using.

TO REACH THE KEYBOARD TO KEEP THE MONITOR AT EYE LEVEL

millar_emslie — 2016-04-29 02:38:10 UTC

• A higher chair is best • Sitting on a book and supporting your feet can work well, too

TO KEEP YOUR WRISTS LEVEL

millar_emslie — 2016-04-29 02:40:34 UTC

• Buy a wrist rest or make your own wrist rest from a folded towel or jacket

Some things you can do to stay comfortable at a computer:

millar_emslie — 2016-04-29 02:43:29 UTC

• Support your feet and lower back • Lower your shoulders • Relax your arms • Level your elbows with the keyboard • Straighten your hands and wrists • Bend your neck slightly • Level your eyes with text on the monitor

viewing angles and distance

millar_emslie — 2016-05-04 06:33:31 UTC

Position monitor, keyboard, and chair in straight line

Top of monitor screen at or slightly below the eye horizon
Comfortable, non-straining distance to read monitor (typically 15-30 inches)
Adjust brightness, contrast, and color to comfortable levels
Avoid glare by positioning away from windows and direct lights
Keep written work materials propped up near monitor screen

Neutral Typing Position

millar_emslie — 2016-05-04 06:35:30 UTC

Use an adjustable chair, keyboard tray, or desk/table to achieve the "neutral position" of a straight hand: wrist: forearm
Keep upper and lower arms at a 90 degree angle to each other
Position mouse as closely to keyboard as possible to minimize reaching and twisting

lower back support

millar_emslie — 2016-05-04 06:36:47 UTC

Use a chair that provides lumbar (lower back) support - if adjustable, adjust to maintain an erect sitting posture
Ideal chairs can be easily raised or lowered, and have 5 wheel legs for safety
Keep feet planted firmly on floor or footstool to counterbalance forces on lower back

legs and feet

millar_emslie — 2016-05-04 06:37:49 UTC

Plant feet firmly on floor or - if not possible - use a foot stool

Keep thighs parallel to floor
Ensure leg clearance from table or keyboard tray to avoid bumps, scratches, pinches, and torn clothing

egronomics

millar_emslie — 2016-05-06 02:17:07 UTC

bad and good positions

incorrect postiouns

millar_emslie — 2016-05-06 02:21:52 UTC

incorrect positions while using a laptop

Setting up your laptop for frequent use

millar_emslie — 2016-05-06 02:23:58 UTC

A comfortable workstation setup promotes neutral postures with the neck aligned with the spine (neutral - not bent or thrust forward), back relaxed but supported, shoulders relaxed (not hunched or rounded), elbows close to the body and bent at an angle between 90 and 120 degrees, and wrists and hands straight (not bent or turned). If you use a laptop frequently, optimize your home or office laptop workstation to promote such an ergonomic posture.