Brief Computer Workstation Ergonomics Checklist

• Desk
    • Use a stable desk or work surface that doesn't have sharp edges
    • Use a desk large enough for your monitor in the middle and workspace on either side

• Chair
    • Adjust the chair height so:
        1. Your knees are level or slightly below the hips
        2. Your feet are slightly forward of the knees
        3. Your feet are flat on the floor (or on a footrest)
    • Be sure the edge of the seat doesn't press against the backs of your knees
    • Adjust the back of the chair so your back is well supported
    • Adjust the armrests so:
        1. Your shoulders are relaxed at the side
        2. Your elbows hang free below the shoulders
        3. Your forearms are about parallel with the floor

• Keyboard
    • Adjust the keyboard tray so the keyboard is at or slightly below your elbows
    • Tilt keyboard down and away from you to help keep wrists straight while typing

• Mouse
    • Put the mouse close to the keyboard and at the same height
    • Use a light grip on the mouse, and move the mouse with the elbow, not the wrist

• Both Keyboard and Mouse
    • Make sure elbows are close to the body, and hands and wrists are level with forearms
    • Use a palm support so the hands can rest with the wrist straight when not typing or mousing

• Monitor
    • Position the monitor directly in front of you, with top of the screen about eye level
    • Place the monitor so you can almost touch the center of the screen
    • To avoid glare, position the monitor so it doesn't face windows, or reflect lamps
    • Keep the monitor screen clean of dust and fingerprints

• Work Area
    • Use a document holder positioned close to the screen
    • Consider a separate task light that shines on the materials and not on the screen

• Take Breaks
    • Every 15 minutes:
        • Rest your eyes by looking at something more than 20 feet away for a minute
        • Blink for a few seconds
    • Every 30 minutes:
        • Get out of the chair and move around about five minutes
        • Get a drink, do another type of task--anything to use a different set of muscles
    • Every 60 minutes:
        • Stretch your muscles
        • Try these stretches [links to another web site and requires Adobe Reader].
    • Try installing software that will remind you to take breaks

Contact:
HFE Consulting
Phone: (408) 234-6903
Email:  info at hfeconsulting.com