Adjust your chair!

Let’s start with simple ergonomics for office workers. By now many people have heard about ergonomics and know to avoid bad postures and overuse.
But HOW to make your desk work for you is a horse of another colour.

Office workers who use a keyboard and mouse a lot.
Start with your chair. Get the height right ( Usually a lever on the right side of the seat)
Your elbows should be at the height of your work. Your feet should be on the floor ( or if you have to, use a foot rest. But get the kind that rock or have massage balls, something that moves so you don’t keep your feet in the same position all day.
Most of the people I see don’t adjust their chairs. Play with it! Find out if the seat slides in and out, does the back adjust?


· Use the 20/20 rule to take a stretch break every 20 minutes for 20 seconds
· Avoid forward flexion of the spine, as often as possible lean back and keep your back in good alignment.
o Keep your mouse close to the desk edge your elbow should be directly under your shoulder
o Keep your back supported by the chair back when keying or mousing.
o Avoid using your shoulder to cradle the phone
o Keep your arms rests lower than the desk edge and lower then elbow height
· Avoid twisting or turning to reach for items on the desk