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4
Steps to Setting Up |
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Your
Computer Workstation |
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STEP
1: Your Chair
- Push
your hips as far back as they can go in the chair.
-
Adjust
the seat height so your feet are
flat on the floor and your knees equal to, or slightly
lower than, your hips.
- Adjust
the back of the chair to a 100°-110° reclined
angle.
Make sure your upper and lower back are supported.
Use inflatable cushions or small pillows if necessary.
If you have an active back mechanism on your chair,
use it to make frequent position changes.
- Adjust
the armrests so that your shoulders are relaxed.
If your armrests are in the way, remove them.
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STEP
2: Your Keyboard
An
articulating keyboard tray can provide optimal positioning
of input devices. However, it should accommodate the
mouse, provide leg clearance, and have an adjustable
height and tilt mechanism. The tray should not push
you too far away from other work materials such as
your telephone.
- Pull
up close to your keyboard.
-
Position
the keyboard directly in front of your body.
- Determine
what section of the board you use most frequently,
and
readjust the keyboard so that section is centered
with your body.
- Adjust
the keyboard height
so that your shoulders are relaxed, your elbows
are in a slightly open position (100° to 110°),
and your wrists and hands are straight.
- The
tilt of your keyboard is dependent upon your sitting
position. Use the keyboard tray mechanism,
or keyboard feet, to adjust the tilt. If you sit
in a forward or upright position, try tilting your
keyboard away from you at a negative angle. If you
are reclined, a slight positive tilt will help maintain
a straight wrist position.
- Wristrests
can help to maintain neutral postures and pad hard
surfaces. However, the wristrest should
only be used to rest the palms of the hands between
keystrokes. Resting on the wristrest while typing
is not recommended. Avoid using excessively wide
wristrests, or wristrests that are higher than the
space bar of your keyboard.
- Place
the pointer as close as possible to the keyboard.
Placing it on a slightly inclined surface, or using
it on a mousebridge placed over the 10-keypad, can
help to bring it closer.
If
you do not have a fully adjustable keyboard tray,
you may need to adjust your workstation height, the
height of your chair, or use a seat cushion to get
in a comfortable position. Remember to use a footrest
if your feet dangle. |
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STEP
3: Monitor, Document, and Telephone
Incorrect
positioning of the screen and source documents can
result in awkward postures. Adjust the monitor and
source documents so that your neck is in a neutral
and relaxed position.
- Center
the monitor directly in front of you
above
your keyboard.
-
Position the top of the monitor approximately
2-3 above seated eye level.
(If you wear bifocals, lower the monitor to a comfortable
reading level.)
- Sit
at least an arm's length away from the screen
and
then adjust the distance for your vision.
- Reduce
glare by careful positioning of the screen.
- Place
screen at right angles to windows
- Adjust
curtains or blinds as needed
- Adjust
the vertical screen angle and screen controls
to minimize glare from overhead lights
- Other
techniques to reduce glare include use of optical
glass glare filters, light filters, or secondary
task lights
- Position
source documents directly in front of you, between
the monitor and the keyboard, using an in-line copy
stand.
If there is insufficient space, place source
documents on a document holder positioned adjacent
to the monitor.
- Place
your telephone within easy reach.
Telephone stands or arms can help.
- Use
headsets and speaker phone
to eliminate cradling the handset.
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STEP
4: Pauses and Breaks
Once
you have correctly set up your computer workstation
use good work habits. No matter how perfect the environment,
prolonged, static postures will inhibit blood circulation
and take a toll on your body.
- Take
short 1-2 minute stretch breaks every 20-30 minutes.
After
each hour of work, take a break or change tasks
for at least 5-10 minutes. Always try to get away
from your computer during lunch breaks.
-
Avoid
eye fatigue by resting and refocusing your eyes
periodically. Look away from the
monitor and focus on something in the distance.
- Rest
your eyes by covering them
with your palms for 10-15 seconds.
- Use
correct posture when working. Keep moving
as much as possible.
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