To search EH&S web site:

Keys to safe computer use

Proper setup of equipment

Healthy work habits & practices

Office stretches - helps to relieve work tension, increase flexibility and blood circulation.

Computer Workstation Ergonomics (printable trifold brochure in Adobe Acrobat 5.0 format).

Computer Workstation Guide - A printable guide for general computer workstation setup and work practices.

Keyboard Shortcuts - Simple techniques to minimize mouse use.

PC Keyboard Shortcuts

Mac Keyboard Shortcuts

Proper setup of equipment

Goal: With the appropriate furniture adjustments and ergonomic equipment, your VDT workstation should accommodate the proper body postures as illustrated below.

1. Seating - Adjust the height of your seat to allow for:
   • feet to plant comfortably on the floor (or footrest)
   • knees to bend at 900or slightly greater, and
   • thighs to rest parallel to the floor.

   Adjust seatback position to allow for:

   • hips to bend at 900 or slightly greater, and
   • adequate low back support.

   Adjust seat pan depth to allow for a 2-4" gap between the front edge of seat and back of knees.

2. Mouse and Keyboard Height - Adjust your mouse and keyboard height to allow for:
   • hands at elbow height or slightly lower,
   • forearms and hands to form straight lines, and
   • shoulders to be relaxed, with elbows hanging close to your sides.
3. Monitor Placement- Adjust your monitor position to allow for:
   • the top of the screen to align at or slightly below eye level,
   • straight-forward monitor viewing,
   • a comfortable distance of between 16 - 28", and
   • an upright head posture with chin tucked in.

Healthy work habits & practices

Ensure proper use and adjustment of office furniture and equipment by performing ergonomic self evaluations.

• While performing daily tasks, do not exert more force than is really necessary.

  Ex: Avoid pounding on keys while keyboarding.

• Practice developing proper postures for sitting, keyboarding, phone use, etc.

  Maintain a constant awareness of preferred neutral body postures not only at work, but in all modes of your life. Your health follows you wherever you go.

• Avoid extended periods of continuous computer use by taking short breaks or performing other tasks intermittently between periods spent on the computer. (maximum of 30 minutes continuous computer use at any time)
• Take stretch/ exercise breaks during your workday and integrate them into your daily life as well.
• Avoid direct or overly-bright lighting, but make sure you have enough light to comfortably and safely perform your job duties.

To help relieve office stress from your body, try incorporating several of these stretching exercises into your morning warm-up and daytime work schedule. While performing these stretches:

DO NOT

• bounce, or use jerky motions
• stretch till it hurts

DO

• breathe deeply and relax
• extend till you feel a comfortable stretch
• move smoothly and slowly

CAUTION: If you have an injury or any type of reoccurring discomforts, you should immediately report your injury/ symptoms and obtain a medical evaluation. These stretching exercises are not provided to cure any existing problems but may help in preventing any future ones. Individuals with previous injury should consult with personal physician before performing these exercises on a routine basis.

ADDITIONAL OFFICE STRETCHES from Shelter Publications