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Tips For An Ergonomic Desk Setup

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Please find below some suggestions for setting up your desk in a way that supports your physical wellbeing. These recommendations partnered with our post Deskercises – 5 Exercises To Do At Your Desk” will provide you with some great tools to improve and maintain both your structure and your function whilst at work.

SCREEN

  • Your computer screen should be directly in front of where you are sitting.
  • Your eyes should be in line with the top of the screen and arm length away (50-55cms).
  • Use the 20/20/20 rule. Have regular eye breaks where you look 20 meters away, for a period of at least 20 seconds, repeating every 20 minutes.

CHAIR

  • The chair height and back should both be adjustable.
  • Armrests should be adjustable and fit under the desk.
  • Using an exercise ball can be a good alternative, as long as correct body position is maintained.

ARMS

  • Position your keyboard and mouse straight in front of you with your wrist and forearms supported on the desk.
  • When using the keyboard and/or mouse, keep shoulders relaxed and elbows resting comfortably straight down from your shoulders, elbow angle 90-110 degrees.

LEGS

  • Legs parallel to the floor.

FEET

  • Parallel to the floor, use a footrest if necessary.

SIT TO STAND DESK

You should follow the same principles as indicated in the sitting position when it comes to positioning your body.


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