We spend a lot of time sitting at our desks everyday, and while it may not seem like it, it can really wreak havoc with our bodies.A comfortable work space can really help you feel your best at work, and optimize your productivity. Check out this how-to guide of proper office ergonomics, presented by the Mayo Clinic staff, to help you with an ergonomic work space makeover!
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High-performance ergonomic chair. LLR86900
Chair:
Have your chair height adjusted so that your feet can rest comfortably on the floor and your knees are about level with your hips. If you have arm rests, make sure they are low enough that your shoulders stay relaxed and your elbow bends at around a 90 degree angle.
Address your personal ergonomic needs with this set.
Keyboard and Mouse:
Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when you’re using your mouse. When you’re typing, keep your wrists in a straight, natural position — not bent up, down or to either side.
Contoured shape encourages correct ergonomic position.
Wrist Rest:
Use a wrist rest to minimize stress on your wrists and prevent awkward wrist positions. While typing, hold your hands and wrists above the wrist rest. During typing breaks, rest the heels or palms of your hands — not your wrists — on the wrist rest.
Elevates your display to comfortable viewing height to help prevent neck strain.
Monitor Riser:
Place the monitor directly in front of you, about an arm’s length — generally 18 to 28 inches away. The top of the screen should be slightly below eye level. Place your monitor so that the brightest light source is to the side.
Elevates feet and legs to relieve lower back pressure.
Footrest:
If your chair is too high for you to rest your feet flat on the floor, consider using a footrest.
Of course, it doesn’t matter how “ergonomic” your hardware may be, you still need to be pretty mindful of your body when you work or you’ll never reap the benefits of your properly set up workspace.
Keep key objects such as your telephone, stapler or printed materials, close to your body to prevent excessive stretching.
Don’t slouch: this is an obvious one, but is pretty hard for some of us to remember.Center your body in front of your monitor and keyboard. Sit up straight, keeping your thighs horizontal with your knees and at about the same level as your hips.
Take frequent breaks. It’s no secret that sitting in one place staring at the same screen all day is bad for you. You want to generally take at least a five minute break away from your screen every half hour to hour. You’ll also want to take some time every 20 minutes or so for the 20-20-20 rule: Every 20 minutes, take 20 seconds to look away from your screen and at something 20 feet away from you.
Click here for a link for a few office stretches you can try while at the office!
