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Workspace 
Ergonomics

We understand the importance of a workspace that promotes comfort, health, and productivity. Whether you're working from home or in the office, ergonomic principles play a crucial role in optimizing your well-being and performance. 

Workstation Setup

We're dedicated to providing comprehensive resources and expert advice to help you design a workspace tailored to your needs. Let's transform your workspace into a place where you can thrive, achieve your goals, and unleash your full potential. Click on the icons below to learn how to set up your workstation for maximum comfort and productivity.

workstation

Keyboard

Chair

Workstation

Desk

Monitor

Lighting

Remember these tips! 

01

Keep moving. Change posture regularly, sitting or standing. Take micro-breaks every 30-40 minutes. Stretch to increase blood flow to working muscles. Once accustomed to standing, switch positions every 60-90 minutes for further benefits.

02

Keep in mind, standing may feel uncomfortable initially. Transition gradually to a standing workstation, starting with 10-15 minutes and increasing as your body adjusts.

03

Keep elbows close to body, avoiding bending beyond 90 degrees. For relaxed posture, position keyboard slightly lower than elbows, relatively parallel to floor. Avoid using keyboard feet if present.

04

Consider tilting the keyboard slightly downward (front higher than back) to keep wrists in a neutral position.

05

Keep shoulders relaxed; avoid slouching or bending forward.

06

Place monitor at arm's length. Adjust distance based on vision requirements.

07

Adjust monitor height for comfortable viewing, considering your progressive lenses' reading area if necessary. Avoid bending forward or backward to view the monitor.

08

Consider using a sit-to-stand desk  to help you change positions, get the heart pumping, use different muscle groups, and prevent stiffness and aches.

Working on the go

As remote work becomes increasingly common, portable workstations are on the rise. Laptops offer flexibility, allowing users to work in various locations, from the office to home or during travel. However, their compact design often leads to awkward postures, as the attached screen and keyboard can't be adjusted independently. When the screen is at the right height, the keyboard is too high, and vice versa. Here are some tips to minimize discomfort and reduce the risk of injury:

desk-or-table

On a desk or table

  • Position the top of the screen at or slightly below eye level, especially when wearing progressive lens glasses.
  • Use a laptop stand or place on a stable surface, such as reams of paper to adjust the screen height.
  • Use an external keyboard and mouse. Position at, or slightly below, elbow height.
  • Use a docking station and peripherals such as external monitor(s), keyboard and mouse.
no-desk

When a desk or table isn't available

  • Use a chair that supports a comfortable upright or slightly reclined posture.
  • Position laptop in your lap for most neutral wrist posture.
  • Sit in a reclined position and prop your feet up to raise the monitor and keyboard height.
  • Open the laptop to its widest angle to enable viewing the screen without looking straight down.
  • Place a barrier between your legs and the laptop for protection from heat.
carrying-backpack

Carrying laptop and other items

  • Use a comfortable backpack with padded back and shoulder straps to carry your laptop. Always use both shoulder straps when carrying.
  • Maintain a neutral neck posture. Avoid tilting your neck downward or upward.
  • Keep shoulders at your sides, close to your body.
  • Keep elbows close to your sides, with no greater than a 90-degree bend.

Take a break

Stretches

Regardless of your working posture quality, prolonged periods in the same position or staring at your monitor isn't healthy. Static work – where muscles are active, but posture remains fixed – can lead to muscle fatigue and potential injury due to reduced circulation and nutrient delivery at the cellular level. To prevent this, change your working position frequently throughout the day. Take microbreaks every 30-40 minutes, lasting at least 20-30 seconds, to promote muscle movement and circulation.


Keep it simple with these quick, easy exercises:

  • Stretch your neck, fingers, hands, arms, torso, and legs by adopting positions opposite to your current posture or position.
  • Make a strong fist, then open your fingers wide.
  • Shake out your hands.
  • Stand up and take a brief walk for a few minutes.
take-a-break-stretches

Eye Strain 

Extended computer use or tasks requiring high visual detail can lead to eye strain, characterized by symptoms like dry eyes, blurry vision, and headaches. Similar to other muscles, the eye muscles can become fatigued from prolonged fixed positions. Taking regular breaks to rest and stretch the eye muscles can help alleviate this fatigue.

When you look into the distance, your eye muscles get a break from constant close-up focus. Initially, distant objects may appear blurry. Allow time for your eyes to adjust until the object becomes clear, then blink to re-lubricate your eyes before returning to your monitor. Use the 20/20/20/20 concept as a method to "stretch" your eyes and give them time to rest and recover on a regular basis. Note that this adjustment may take longer than 20 seconds.

The 20-20-20-20 Rule

20-minutes

Approximately every 20 minutes

take-break-20-seconds

Look away from your monitor for about 20 seconds

stare-20-ft-away

Look at an object at least 20 feet away

eye-blink

Blink 20 times to relubricate your eyes

Office Stretches

To prevent musculoskeletal disorders in the office, take micro-breaks every 30-40 minutes, lasting at least 20-30 seconds. Change your posture by standing if sitting or sitting if standing. These breaks allow muscles to recover from stress and fatigue.

Stretch for 5-10 seconds, repeating 5-10 times to improve blood flow and muscle mobility. NEVER STRETCH INTO PAIN!

NOTE: This isn't a prescribed list of stretches nor a specific treatment plan. Not all stretches are suitable for everyone and this, or any other stretching program, may result in injury. Any user of the stretching program assumes the risk of injury resulting from performing these activities. To reduce risk of injury, consult your healthcare professional before completing any portion of this stretching program.

 

Upper Trapezoid

  1. Sit or stand with a straight back.
  2. If sitting, hold the seat of your chair with your right hand.
  3. Rotate your head to the left.
  4. Gently bend your head downward, tucking your chin toward your chest.
  5. Hold when a gentle stretch is felt along the right side of your neck or back.
  6. If no stretch is felt, place your left hand on top of your head and gently press down, flexing the neck more until a gentle stretch is felt along the right side.
  7. Repeat on the other side.

upper-trapezoid-1upper-trapezoid-2

 

Upper Trapezoid

  1. Sit or stand with a straight back.
  2. If sitting, hold the seat of your chair with your right hand.
  3. Rotate your head to the left.
  4. Gently bend your head downward, tucking your chin toward your chest.
  5. Hold when a gentle stretch is felt along the right side of your neck or back.
  6. If no stretch is felt, place your left hand on top of your head and gently press down, flexing the neck more until a gentle stretch is felt along the right side.
  7. Repeat on the other side.

upper-trapezoid-1upper-trapezoid-2

 

Ergo at Your Fingertips

This video series covers ergonomic tips for work and home, helping you enhance comfort and productivity in all aspects of your life. Be sure to catch the entire series on our YouTube channel. 

Watch series on YouTube