Office Ergonomics

Good Working
Postures

Hands, wrists, and forearms are straight, in-line and

roughly parallel to the floor.
Head is level, or bent
slightly forward, forward facing, and
balanced. Generally it is in-line with the torso.

Shoulders are relaxed

and upper arms hang normally at the
side of the body.

Elbows stay in close

to the body and are bent between 90
and 120 degrees.

Feet are fully

supported by floor or footrest.
with appropriate lumbar support
Back is fully supported
when sitting vertical or leaning back slightly.
supported by a well-padded seat and
Thighs and hips are
generally
parallel to the floor.
same height as the hips with the feet
Knees are about the
Business & Legal Reports, Inc.
0903 forward.
slightly

Computer Workstation:
Head and Shoulders
Head vertical and

facing forward
Tilted head puts stress
on neck and shoulders
Minimize head rotation
Shoulders relaxed
Arms tucked close
to body
No extended reaching

Business & Legal Reports, Inc. 0903

Focus on Your Posture

Elbows at sides,
forearms parallel to floor
Wrists in neutral position
Good back support
Feet flat on floor
Head and neck facing
forward and straight
Relax shoulders

Business & Legal Reports, Inc. 0903

Computer Workstation:
Legs and Feet

Knees bent about

90 degrees
Thighs parallel
to floor
Chair at a
comfortable height
Obstructions
removed
Feet flat on the floor
or on a footrest

Business & Legal Reports, Inc. 0903

Computer Monitor

Directly in front of you

Arms length away
Proper height so head is level
Documents placed close to monitor

Business & Legal Reports, Inc. 0903

Using a Mouse
Control mouse

movement from the

elbow
Keep wrist straight
in neutral position
Position the
mouse properly
Switch mouse to
other side if you
feel stress
Business & Legal Reports, Inc. 0903

Break Time
Minibreak:
Relax your hands
Rest break:
Do a different task
Eye break:
Look away and blink

Business & Legal Reports, Inc. 0903

Exercises
Hands

Finger extensions
Wrists

Backwards stretch
Shoulders

Shrug and roll

Blade pinch
Overhead reach

Business & Legal Reports, Inc. 0903

Exercises (cont.)
Neck
Nod head
Turn head
Tilt head
Back/arms
Hands behind head
Bend forward
Knee to chest
Back bend

Business & Legal Reports, Inc. 0903