The right fitThe right fit

Fitting the workplace

to youyou

The Education Safety Association of Ontario PEEL BOARD OF EDUCATION

ErgonomicsFitting the workstation

to you!Simple things you can do

to:- Increase comfort- Prevent stress- Reduce risk of injury- Decrease fatigue

Adjustyourenvironment

Adjust the heightsAdjust the heights of your chair

and keyboard

When the heights are

adjusted properly:

• your knees should be slightly higher than your hips with your feet flat on the floor.

• your forearms should be horizontal when using the keyboard or mouse.

Hint!Hint!

In order to do this, a foot rest may be needed.

Adjust your chair’s backrest

Your back needs the chair’s firm support!

The backrest helps support your lower back (lumbar region).

Do not sit on the edge of your chair.

Your lower back should rest lightly against the backrest.

Adjust your monitor

Your monitor should be directly in front of you.

It should be about arm’s length away from you (18” to 20”).

When seated, the top of your monitor should be at (or slightly below) eye level.

The monitor’s screen is tilted slightly upwards.

The monitor’s screen should be at right angles. Adjust to the windows.

Task lighting (where needed) should be used, rather than increasing general area lighting.

An anti-glare

screen may be

required to

reduce

light

reflected

from your

monitor.

Glare can come from many sources, both inside...

... and out.

Don’t get a pain in the neck!

Using a document holder will reduce

both eye and neck strain.

Rest your arms

Keep your upper arms nearly vertical when typing.

Prevent fatigue by resting your wrists and forearms.

Allow at least 3” between the edge of the desk and your keyboard to serve as a wrist rest.

Use of a padded wrist rest may be appropriate.

Do something different and look

around

Do something different and look

around

Change tasks for 10 to 15 minutes each hour...

The tasks should require a different or lower level of repetitive hand motion or visual activity.

Do something different and look

around

Exercise your eyes by focusing on a distant object for 15 to 30 seconds.

Do something different and look

around

Blink regularly to prevent eye dryness.

Do something different and look

around

Don’t reach for it! Place the mouse at

the same level and immediately beside the keyboard.

When using the mouse, keep your arm by your side with your forearm horizontal.

Take five!Take a five minute break every

1-2 hours.

Reduce stressReduce fatigue

Improve flexibilityReduce risk of injury

Shape up!

Quick and easy exercises will

help you feel better.

ChinTucks

ChinTucks

NeckRotations

NeckRotations

NeckSideBends

NeckSideBends

NeckForward

Bends

NeckForward

Bends

ChestStretches

ChestStretches

Wrist Extension

Wrist Extension

Wrist Flexing

Wrist Flexing

FingerStretches

FingerStretches

“None of my other staff

ever complained

about this

workstation!”

Developed for

The Education Safety Association

by

Environmental Health and Safety Office

Peel Board of Education

R. Hutchinson

Graphic Artist

Peel Board of Education