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How to look after your body at your work station


Guidelines for healthy computer use
• Move and stretch every hour to promote blood flow
• Respond to any feeling of discomfort by changing position
• Add variety to your tasks
• Make sure you are sitting correctly and have your workstation set up to avoid strain


Postureimages (3)
• Relax shoulders
• Elbows at 90 degrees
• Forearms level
• Head upright and looking forward
• Neck lengthened
• Back supported by chair
• Use a lumbar support
• Feet fully supported on floor or footrest


Work space
• Place items close to your position based on how often you use them. Regularly used items should be placed within easy reach
• If you are using the phone a lot look into a head set or speaker phone. Never cradle the phone between the side of your head and your shoulder.


• Adjust seat height so that feet or flat on floor or foot rest with your knees at or slightly below the level of your hips
• With your bottom pushed into the back of the seat, adjust the back rest height so that the lumbar support is in the lumbar or curved area of your spine
• Recline the back rest angle between 95-110 degrees so that both the upper and lower part of the back is supported
• Adjust the armrest height so that your shoulders are not elevated


• The top of the monitor should be positioned at eye level
• Torso must not be twisted
• Keyboard and mouse should be just below elbow level
• Keyboard should be centred in front of you
• Adjust the keyboard tit so that your wrist is in neutral (straight)
• Monitor should be about arms length away
• Lighting should be even and glare free

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