Tips for a Proper Workstation Set-up

 

KEYS TO PROPER POSTURE:
By: Physiotherapist, Cass Bennett
 
90-90-90 RULE: 
Maintain 90-degree angle at elbows, hips, and knees
 
MONITOR HEIGHT
Top of monitor should be parallel to forehead. Eyes fall around 5th line of text

 

• CHAIR SHOULD SUPPORT NEUTRAL SPINE POSTURE AND HAVE THE FOLLOWING ADJUSTMENTS

- Seat pan depth and angle
- Chair height
- Backrest height and angle
- Arm rest height and 180-degree rotation

 

MOUSE SHOULD BE PLACED DIRECTLY NEXT TO KEYBOARD
If the numeric pad is used infrequently try a left-handed keyboard.
 
 
 

EARS, SHOULDERS AND HIPS IN LINE

 

PULL ABS IN AND KEEP SHOULDERS BACK AND DOWN
 
SIT IN CLOSE TO WORK TO PREVENT SLOUCHING AND SLUMPED POSTURE
 
REMIND YOURSELF TO GET UP AND MOVE
Use a timed reminder or answer the phone standing up
 
 
 
 
WHEN USING A STANDING DESK
Monitor should be parallel to forehead
Elbows held at 90-110 degree
Use anti-fatigue matting
Add a footrest to allow for alternate standing positions