ERGONOMICS

Introduction to Ergonomics

Husky’s Goals

Workstation Basics

Posture

Chair

Work Surface

Monitor

Input Devices

Key Functions

Available Items

Office Stretches

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INTRODUCTION TO ERGONOMICS

What is Ergonomics?Ergonomics (or human factors) is the scientific discipline concerned with interactions among humans and other elements of a system (e.g. tools, equipment, products, tasks, organization, technology, and environment).

The profession applies theory, principles, data, methods and analysis to design in order to optimize human well-being and overall system performance.

- Association of Canadian Ergonomics Website

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Learning about Ergonomics at HuskyThere are several ways employees can learn more about Ergonomics at Husky:

1. During onboarding or after moving work stations, employees are referred to the Corporate Services SharePoint site where they can learn about their chair setup, how to book an appointment and office stretches they can do at their desk.

2. Administrative Assistants in each department can book Ergonomic assessment appointments for employees in FM interact under the Service requests – new request tab. Once the request is submitted, an Ergonomics Specialist will contact the employee to schedule the assessment.

3. Participation in Husky's annual Health and Wellness event.

Husky’s Ergonomics team is here to help assess and evaluate your desk space so you have the tools you need for a healthy workplace.

HUSKY’S GOALS

Husky’s Benefits Group and ErgonomicsIf needed, Husky will arrange a full ergonomic assessment for an employee who is returning to work from a medical absence (e.g. back surgery) to assist them in their continued recovery and successful return to work. Husky's Health and Benefits team will refer employees directly to Homewood Health for their assessment.

Homewood Health can also provide the confidential support services of an Occupational Health Nurse to assist employees who may be managing a health issue while at work (related to any health issue, not just ergonomics).

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WORKSTATION BASICS

Points to RememberThis section covers the basic setup for determining the placement of your monitors, keyboard, mouse and chair. Depending on job functions and any symptoms you may be experiencing, a different setup may be required.

Change your sitting position at least once every 20 to 30 minutes. It’s okay to cross your legs, put your feet up on the castors or perch on the edge of the chair, as long as it is only for a short period of time before switching.

Remaining in a sedentary position for long periods is not good for the mind or body. Get up and move about at least once every hour. Walking is a good activity, as the hands get to relax and the rest of the body gets to move.

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Basic SetupChair:

The chair should be adjusted so there is space between the front of the seat and the back of your knees. The chair height places the knees even with or slightly below the height of the hip joint (top of thighs flat to slightly sloping downwards with knees lower than hips). The lumbar support of the chair fits into the curve of the low back. If you use armrests, they should support the forearms at about a 90 degrees elbow angle without pushing the shoulders up or moving the elbows out away from body. Feet should be fully supported.

Keyboard and mouse:

With your shoulders relaxed and elbows bent to 90 degrees or slightly more open, extend your fingers with your wrists straight. The keys of the keyboard and the mouse should fall under your fingers at this height, with the mouse as close to the keyboard as possible.

Monitor:

The monitor should be directly in front of you at a distance where you do not have to ‘poke’ your chin forward or lean forward to view it. The top quarter of the screen should be at eye level.

Exception: If you look through the bottom of bifocal or progressive lenses to view the screen, the screen should be as low as possible.

Documents:

If you work from hard copies, position the documents to reduce forward neck bending and neck twisting. Typically, this is at an angle between the keyboard and monitor(s).

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Variation: SupportedPull your chair in as close to the surface of your desk as possible and fully support the forearms on the desk surface (fleshy part of forearm close to elbow must be on surface without the shoulders being pushed up).

The armrests on your chair should be lowered to go under the surface of the desk or removed so you can pull close to the surface.

Variation: StandingThe basics of standing at your desk are the same as sitting.

Note that standing is not appropriate for everyone. Some individuals develop or aggravate symptoms standing as it is also a sedentary position. The minimum hourly breaks still apply. For those with a sit-stand option and no conditions requiring standing, alternate between sitting and standing regularly throughout the day.

A small box can be used to raise one foot as desired to provide variation.

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Multiple MonitorsIf using two or more monitors, ensure the most frequently used monitor(s) are as close to the ideal positioning shown below as possible and that there are no gaps between the screens.

Consider whether any or all of the monitors should be in the portrait orientation.

Monitors used equally Left monitor primary, right secondary

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Good posture is the position which is attained when the joints are not bent or twisted and the spine is aligned. Maintaining good posture involves training your body to move and function where the least strain is placed on bones, joints and soft tissues.

HeadKeep head upright and comfortable with eyes

looking slightly downward.

WristsKeep wrists neutral

and aligned with the forearms.

ShouldersKeep shoulders relaxed, without being hunched

forward or elevated.

BackKeep back supported by

the backrest promoting the natural curve of the spine.

Upper ArmsKeep upper arms

relaxed between vertical and 20 degrees forward.

Thighs/HipsKeep thighs resting

horizontally with a 90 to 110 degree angle at the hips.

ElbowsKeep elbows bent between 90 and

135 degrees.

KneesKeep knee joints at or below the

hip joints.

POSTURE

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CHAIRDesired chair dimensions to fit 5th percentile female to a 95th percentile male.

It’s important to consider the following when choosing an ergonomic chair:

1. Does it provide lumbar support?

2. Is the height adjustable?

3. Is the width appropriate for the individual?

4. Is the seat depth adjustable?

5. Are the armrests adjustable or removable?

DIMENSION FEMALE MALE

5th (143cm/56in)

50th (152cm/60in)

50th (180cm/71in)

95th (190cm/75in)

Chair height from floor to top of seat pan (a)

31.6cm/12.5in

35.4cm/14in

44cm/17.3in

48cm/19in

Depth from front of backrest to front of seat pan (b)

36.3cm/14.3in

40.8cm/16in

49.4cm/19.5in

56cm/22in

Lumbar support height from top of seat pan to centre of lumbar support (c)

18cm/7in

19.7cm/7.75in

26.7cm/10.5in

29cm/11.5in

Armrest height from top of seat pan to top of armrest (d)

15cm/6in

18.5cm/7in

25cm/9.75in

30cm/11.75in

Armrest perpendicular distance from bottom front of backrest to front of armrest (e)

15cm/6in

28cm/11in

31cm/12in

37.5cm/14.75in

c

b

de

a

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Back SupportThe backrest should have a minimum 10 degree angle between 93 and 113 degrees and should be lockable in various positions.

The backrest should have the ability to lock in a vertical position. Women have a lower centre of mass, generally, and tend to find sitting very upright more comfortable. Men have a higher centre of mass and tend to prefer a slight recline of the backrest.

Seat PanThe seat pan should have the ability to be placed in a flat or forward tilt position to open hip angle, as well as have a rounded front edge. The seat should not be touching the back of the leg and should have about one to two inches of space behind the leg. If the seat is too deep, try a back support (lumbar roll) to reduce the size of the seat pan.

ArmrestsArmrests should be set so arms are at a 90 degree angle and the front of the armrest does not prevent the individual from pulling in close to the desk surface. Either the armrests should slide back to the shortest dimension or go lower than the shortest armrest height so they can be lowered below the surface height. If neither of these are possible the armrests will need to be removed.

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Keyboard TraysWith height adjustable surfaces, keyboard trays are rarely needed. A keyboard tray may be needed if the surface is not deep enough, causing the monitor to be too close to the user, which can result in visual discomfort. A keyboard tray may also be needed if the desk surface is too high or too low and cannot be adjusted.

Generally, a keyboard support should:

• Allow the user to easily adjust the height and slope of the keyboard

• Not restrict leg room

• Not “drift” in height or shake/jiggle with normal keying and mousing pressures

• Have a removable wrist rest for use with keyboards that already include one

• Be long enough for both the keyboard and pointing device (typically 27 inches)

• Adjust tilt forward and backward by at least 15 degrees

WORK SURFACE

USUAL WORK

OCCASIONAL WORK

NON-WORKING AREA

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Work Surface AdjustabilityA sit-stand adjustable work surface for computer equipment is recommended. This enables users to work in a variety of positions and allows users to place the surface at the appropriate height whether sitting or standing.

DIMENSION FEMALE MALE

5th (143cm/56in)

50th (152cm/60in)

50th (180cm/71in)

95th (190cm/75in)

Sitting work surface height (floor to top of surface)

53cm/21in

59cm/23.75in

72cm/28.5in

82cm/32.25in

Standing work surface height (floor to top of surface)

87.5cm/34in

97cm/38in

106cm/42in

118cm/46.5in

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HeightYour computer monitor should be placed directly in line with the body and keyboard so that there is no twisting of the neck to view the screen.

To make sure your monitor is at the correct height, the primary viewing area should be between 1 and 60 degrees below eye level. To accomplish this, adjust your monitor height so that the top quarter of the monitor is at eye level. Set your monitor on the higher side for neck issues and on the lower side for eye strain issues.

Dual monitors need to be pushed together so there is no gap between them.

When wearing bifocals, the screen should be lowered to allow for normal neck and head posture.

DistanceYour monitor should be placed so the screen is about an arm’s length away. There can be large variations so use your body position as a guide. If you find yourself leaning forward to view the screen, move it closer to you. If you find yourself pushing away from the surface, move the monitor back.

Monitor Arms

Monitor arms are most useful when surface depth is an issue and the monitors need to be moved back as far as possible. Monitor arms are also useful at multi-user stations to allow each user to adjust the monitor position appropriately.

Husky's Information Services department should be consulted to determine if any specifications will be changing for monitors to ensure the arms can handle the weight and size.

MONITOR

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INPUT DEVICESThere are a variety of input devices available to employees at Husky. Depending upon a person’s specific needs, an ergonomic assessment may be requested in order to determine which devices might be best suited. The basic setup should be correct for the individual before considering the use of different input devices. Be advised that there is no control over the use of the word ‘ergonomic’ for marketing and developing products. Input devices are only ergonomic if they fit the individual. Each device has related pros and cons.

Some of the more common ergonomic keyboards have keys arranged in a split or angled pattern to encourage straight wrist, finger and arm alignment. Some of these also have a raised or tented central position of the keyboard to limit pronation. One of these is split with a 12 degrees chevron for the keys and a central peak. The 14 degree side-to-side slope of the keys reduces pronation.

Keyboards that adjust from a closed position allow users to use the board in the usual way or to gradually adapt to new positions. Most adjustable keyboards can also adjust the degree of tenting from flat up to 30 degrees or even a 90 degree upright angle to limit pronation.

Several of the adjustable ergonomic keyboards are available with or without a number pad. This allows the mouse to be placed closer, resulting in less reaching. Intensive number pad users often prefer the detachable device because they can place it for optimal comfort and performance.

KeyboardsAlternatives to standard keyboards have been developed in response to forearm/wrist disorders thought to be related to the hand position required when typing.

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Pointing DevicesErgonomic mice are designed to put users in a more neutral position. This allows users to work comfortably, reduces strain and helps prevent and alleviate long-term repetitive stress injuries.

Central pointing devices are placed in front of the keyboard and allow most users to work with the shoulders in a comfortable position in front of the body. They are preferred by many users with shoulder discomfort caused from reaching.

Vertical mice help in the prevention and recovery of wrist and forearm injury by keeping your wrist in a more neutral position. Remember to take regular breaks at least once an hour.

Trackballs can operate in a smaller space since only the ball needs to be moved – not the entire base. Many trackballs also use a thumb button for the left click, reducing the stress on the index finger which may be overworked in a traditional mouse.

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KEY FUNCTIONS

BASIC FUNCTIONS

SHORTCUT ACTION

CTRL + ESC Activate Start Menu

SHIFT + F10 Right-click/contextual menu

TAB Next field

CTRL + TAB Previous field

CTRL + F4 Close sub-window

ALT + TAB Next program

ALT + F4 Close program

EDITING AND FORMATTING

SHORTCUT ACTION

CTRL + B Bold selected area

CTRL + I Italicize selected area

CTRL + U Underline selected area

CTRL + ENTER New page

CTRL + Z Undo

CTRL + A Select all

CLIPBOARD RELATED COMMANDS

SHORTCUT ACTION

CTRL + X Cut selected area

CTRL + C Copy selected area

CTRL + V Paste selected area

The use of keyboard shortcuts can help reduce the amount of mouse use required.

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What do our departments provide?Facilities

Facilities will provide all standard office furniture that is recommended by Homewood Health, including:

• Ergonomic chair

• Height-adjustable desk (where applicable)

• Monitor arms (where applicable)

• Under-desk cable management systems

Information Services

If an employee needs a new mouse, keyboard or screen, Information Services will install the device after an ergonomic assessment is completed.

Business Unit

The business unit is responsible for the provision of any recommended items after an assessment is completed, which can include:

• Foot stools

• Document holders

• Lumbar rolls

• Other miscellaneous items

Human Resources & Benefits Group

Once an employee sees a doctor and/or is visited by Homewood Health, Human Resources and the Benefits Group will cover the cost of any extra items that do not fall into the standard ergonomic office furniture.

AVAILABLE ITEMS

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OFFICE STRETCHES

Reach for the SkyStand and reach over your head as high as possible. In this position, take a slow, deep breath. Exhale and relax the arms.

This exercise allows the discs in the spine to recover after the uneven pressure placed on them when sitting or forward-bending.

Chest StretchWalk through a doorway with your arms on either side. You can stretch

one arm at a time using a post or wall.

While you’re stretching, focus on pulling the shoulder blades together to work the muscles of the back that tend to weaken with hunching or slouching.

Points to RememberBe body aware. These exercises should not be painful to perform. If you experience any pain, stop immediately and notify your health professional.

If the activity you will be doing after performing these exercises is sedentary (little motion and low force requirement), hold the stretch at the “edge of discomfort” and try to relax in that position.

If the activity you will be doing after performing these exercises is dynamic (moderate to high force requirement), move in and out of the stretch (not forced bouncing but keep it moving).

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Forearm Muscle StretchMost of the muscles that control wrist and hand motions are located in the forearm and may become tight with prolonged computer use.

Extend the arm in front of you. Use the opposite hand to gently pull the hand up and then down. Hold for a few seconds in each position.

Note: If you have been diagnosed with Carpal Tunnel Syndrome, do not perform this stretch unless approved by your health practitioner.

Hip Flexor StretchesThe hip flexors are the muscles that run across the front of the hips to the upper thigh. They become tight with prolonged sitting, crouching or forward bending.

Take one large step forward with both toes pointing straight ahead. Push the hips and front knee forward and gently lean the shoulders backwards.

It’s okay for the back heel to come off the floor. You should feel the stretch across the front of the hip of the leg behind you. Raise the arm of the back leg and reach overhead to the opposite side. This stretches one of the other hip flexor muscles.

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Wrist CirclesTucking the thumb into the fingers and squeezing, slowly circle the wrists through a full range of motion. Complete a few rotations in one direction and then the other.

Finger Open & CloseAfter keying or clenching the mouse for a period of time, stretch the muscles of the hands and lower arms by opening and closing the hands.

Chin TuckThis is a great exercise for those who poke their heads forward (chicken necking) when working on the computer. It’s the equivalent of the “Reach for the Sky” stretch for the discs in the neck.

Looking straight ahead, draw your chin straight back. Repeat a few times. It’s not attractive but it’s effective!

A special thanks to Margo Fraser, M.Sc., CCPE, Ergonomics Consultant, for providing a lot of the information and exercises contained in this booklet.