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.