12-Point Computer Workstation Self-Evaluation
Your goal: Achieve a neutral posture while working
1. Adjust your chair height so that you can rest your feet comfortably on the floor in front of you.
Your hips should be either at the same height or slightly higher than your knees. Adjust the backrest so that it supports your low back. If possible, change the backrest tilt occasionally, between upright and slightly reclined, 90 to 110 degrees.
2. Keep your neck neutral: in most cases, the top of the screen should be level with or just below your eyes.
3. Cover windows or move light sources in order to avoid glare on your monitor.
4. The viewing distance to the monitor should be comfortable, usually between 22 and 28" from your eyes.
5. Use a footrest if your hips are too high or if your feet don't easily reach the floor.
6. If needed, use a document holder to support papers: avoid bending or rotating your neck.
7. Keep your wrists neutral (flat) while typing and mousing (elbows at sides, keyboard at or slightly below elbow level). Either "float" your wrists or use a soft palm rest, gliding your palms over the palm rest while typing. Use your arm and shoulder to move the mouse, rather than your wrist and fingers.
8. Rest your elbows at your sides (at a 90 to 100 degree angle), shoulders relaxed.
9. The monitor and keyboard should both be centered in front of you.
10. If you use a keyboard tray, keep it flat or at a slight negative tilt (tilting down as it goes away from you.)
11. Take a two- to three- minute micro-break at least once an hour. Get up from the computer, do some gentle stretches, or just walk around.
12. These guidelines work well for most people.
If you need assistance or have discomfort, don't wait to ask for help!
2. Keep your neck neutral: in most cases, the top of the screen should be level with or just below your eyes.
3. Cover windows or move light sources in order to avoid glare on your monitor.
4. The viewing distance to the monitor should be comfortable, usually between 22 and 28" from your eyes.
5. Use a footrest if your hips are too high or if your feet don't easily reach the floor.
6. If needed, use a document holder to support papers: avoid bending or rotating your neck.
7. Keep your wrists neutral (flat) while typing and mousing (elbows at sides, keyboard at or slightly below elbow level). Either "float" your wrists or use a soft palm rest, gliding your palms over the palm rest while typing. Use your arm and shoulder to move the mouse, rather than your wrist and fingers.
8. Rest your elbows at your sides (at a 90 to 100 degree angle), shoulders relaxed.
9. The monitor and keyboard should both be centered in front of you.
10. If you use a keyboard tray, keep it flat or at a slight negative tilt (tilting down as it goes away from you.)
11. Take a two- to three- minute micro-break at least once an hour. Get up from the computer, do some gentle stretches, or just walk around.
12. These guidelines work well for most people.
If you need assistance or have discomfort, don't wait to ask for help!