INDUCTION
MEETING
Method 1 of 2: Maintain a
Healthy Posture
Adjust chair height so that your feet
are flat on the floor: Keep your knees
and hips at roughly the same height. To
find this height, stand by the chair and
raise or lower the seat pan to just below
your elbows bent between 90 and 110
degrees
Keep your wrist position neutral.
Avoid bending your wrist sharply upwards or
downwards to type. Consider split-design or
tented-and-raised keyboard; otherwise, simply
try to select one which is the right size for your
hands. To help your wrists “float” over the
keyboard, use a wrist rest; however, only use it
if it actually elevates your wrists; depending on
your position, this might actually encourage
you to hold your hands at a bad angle.
Change your posture regularly:
Regardless of how healthy your work
posture is, sitting in any one position
for an extended period is not healthy. If
you have an adjustable chair, alternate
between the following positions, all of
which will keep your pose neutral and
relaxed
Make sure the other
adjustments n your chair are
correct: Most ergonomic
office chairs have adjustments
for arm rests, seat depth, spring
stiffness of any reclining
feature, seat angle, and more
Method 2 of 2: Set
Up Your Desk
Keep your monitor between 20 and
40 inches (50 and 100 centimeters)
from your face: This will reduce eye
strain. If the depth of your desk
doesn’t allow this, move your
monitor to a corner, request a flat
screen monitor (if applicable), or
purchase an attachable computer tray
to create a deeper working surface
Adjust the monitor so that the center sits at
eye level: The monitor should always be directly
in front of your face (preferably no more than 35
degrees to either side) and at or slightly below
eye level. However, if you wear bifocals and
usually tilt your head back in order to look down
through them at the monitor, lower the monitor
(or raise your chair) so that the monitor sits 15 to
20 degrees below eye level; note that this may
require you to tilt the screen slightly upwards
toward your face.
Adjust the brightness and contrast of
your monitor so that you can see
clearly and without unnecessary
strain. If you need the text larger to
see, learn how to adjust the font and
zoom in and out, without decreasing
the resolution.
Use a docking station to plug a
laptop into a real monitor,
keyboard, and mouse. Choose
and arrange these peripherals
individually.
Place your keyboard so that
your upper arms hang
vertically: Don’t extend your
arms far forwards or bend your
elbows back to type.
Keep your keyboard at the
right height: To reach the
keyboard, your forearms should
bend no more than 20 degrees
above horizontal (if sitting) or
45 below (if standing)
Place the mouse near the keyboard. Keep
it in a position that will enable you to
transition between typing and using the
mouse with as little effect on your arm and
wrist posture as possible. If you have a 10-
key on the right side of your keyboard, you
may want to use your mouse on the left
side; this centers the part of your keyboard
that you use most. You can also alternate
left and right-sided mouse usage to dilute
the effects of repetitive use
Manage cables: If you have
cables on your keyboard, mouse,
or other peripherals, collect them
so they are out of the way and do
not pull against your work.
Bundle monitor and other cables
so they are out of the way.
Arrange items within sight and
reach: Place your phone, writing
equipment, books and other
frequently-used items within easy
reach from where you sit. You
should not need to stretch to reach
frequently used objects
Get a phone headset: If you
spend a lot of time on the phone,
a hands-free set will leave your
hands for other tasks. It will also
prevent awkward neck positions
from perching a phone between
your shoulder and your ear
THANK
YOU
