Checklist to Set up Your Workstation

Included in this guide to ergonomically set up your workstation I have a set of stretching exercises to help maintain good posture and flexibility throughout your working day.

To begin, an acceptable and well supported seated position means:

  • sitting with the body close to the desk
  • The head and neck are in a forward facing and midline position (i.e. no backward arching of the neck or forward extension of the chin)
  • The shoulders are relaxed and symmetrical and elbows slightly closer to the side of the body
  • Using the preferred keying posture, depending on the style of keying used (i.e. traditional style or with forearm support
  • The back is supported by the chair backrest. The curved lower part of the backrest should fit into the lower back or the lumbar curve
  • And having an open angle of 100-120 degrees (slightly more than a right angle) at the hip. This can be achieved by adjusting the seat pan tilt and the backrest
  • Having your knees at a height lower or level with the hips
  • Ensuring there is a gap of 2-3 finger widths between the front of the chair and the back of the knees
  • Having your feet flat on the floor or footrest.
  • Get up from your desk at least every 30-60 minutes and move around. Avoid prolonged static postures.
  • Breathe deeply to get more oxygen to your muscles.
  • Strive to change any poor postural habits when sitting at your desk.
  • Be aware of the position of your spine and joint postures at your elbows, shoulders and wrists.
  • Vary your work
  • Break up long periods of continuous computer use by performing small     tasks/errands.

So to start this guide let’s examine each of the components that are essential to a proper functioning computer workstation.