SETTING UP AN ERGONOMIC WORKSTATION

Position the monitor and keyboard directly in front of you. Adjust the height of your chair so that your forearms and wrists slope slightly towards your keyboard. If your feet are not firmly on the floor use a footrest. Set your monitor at approximately one arms length from you. Ensure that the top of your monitor is just below eye level. Position your keyboard so that your elbows hang freely at your side. Your hands should be as close as possible to your body. Angle your monitor to reduce glare and contrast. Vary your sitting position throughout the day to suit the task.

For screen work you may use the classic position where everything is at right angles: neck, thighs elbows and legs are at right angles to the floor. The chair must be adjusted to support your spine in the natural ‘S’ curve.

For reading and writing it is best for your back if the seat of your chair is tilted forward to follow your movement so that there is no pressure on the thighs and arteries under them. The chair must be adjusted to support your spine in the natural ‘S’ curve.

ADJUSTING YOUR CHAIR

> Adjust the seat height	> Adjust the height of the backrest	> Adjust the angle of the backrest	> Adjust the angle of the seat	> Adjust the armrest (if fitted)