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Office Ergonomics

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Introduction ................................................................................................................................................ 3

Ergonomics? What is it? ........................................................................................................................ 3

Purpose ....................................................................................................................................................... 3

Scope .......................................................................................................................................................... 3

Good Working Positions ............................................................................................................................ 4

Reference Postures ................................................................................................................................. 5

Chair and Workstation Guidelines ............................................................................................................. 5

Chair Characteristics .................................................................................................................................. 6

Adjusting Your Chair ............................................................................................................................. 6

Seat Adjustments .................................................................................................................................... 6

Potential Hazard ................................................................................................................................. 6

Possible Solutions .............................................................................................................................. 6

Armrests ................................................................................................................................................. 7

Potential Hazard ................................................................................................................................. 7

Possible Solutions .............................................................................................................................. 7

Workstation Characteristics ....................................................................................................................... 8

Lighting .................................................................................................................................................. 8

Workstations/Desktop Surface Areas .................................................................................................... 8

Desktop Components ................................................................................................................................. 8

Monitors ................................................................................................................................................. 8

Bifocal Users ...................................................................................................................................... 9

Keyboard ................................................................................................................................................ 1

Mouse/Pointer ...................................................................................................................................... 10

Wrist Rests ........................................................................................................................................... 10

Document Holders ............................................................................................................................... 10

Telephone ............................................................................................................................................. 11

Laptops ................................................................................................................................................. 11

Microbreaks.............................................................................................................................................. 11

Quick Facts .............................................................................................................................................. 12

Internet Resources .................................................................................................................................... 12

Appendix A: Maintain Neutral Posture................................................................................................... 14

Appendix B: Maintain Neutral Posture, Con’t ........................................................................................ 15

Appendix C: Eye Exercises ..................................................................................................................... 16

Appendix D: Leg/Foot Exercises ............................................................................................................ 17

Appendix E: Hand Exercises .................................................................................................................. 18

Appendix F: Shoulder Exercises ............................................................................................................. 19

Appendix G: Neck Exercises .................................................................................................................. 20

Appendix H: Upper Back and Shoulder Exercises ................................................................................. 21

Appendix I: Upper and Lower Back Exercises ....................................................................................... 22

Appendix J: Computer Workstation Evaluation ..................................................................................... 23

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Introduction Do you use a computer? Did you know improper posture while using a computer can cause pain?

Millions of people work with computers every day. This handbook is a compilation of research accomplished via the Internet and through ADP to provide managers and employees with principles for creating an ergonomically correct work environment. There is no “correct” posture or arrangement of components which fit everyone. However, basic design goals are provided which should be considered when setting up a computer workstation or performing computer-related tasks.

Inappropriate set-up can lead to eyestrain, headaches, and muscle fatigue. In addition to setting up a workstation with good ergonomics, those sitting in front of a computer or accomplishing repetitive tasks for long periods of time should be provided variation in tasks to exercise muscles from repetition. Maintaining static postures, such as viewing the monitor, for a prolonged period of time without taking a break can fatigue the muscles in the neck and shoulder which supports the head.

Ergonomics? What is it? Ergonomics is a discipline that involves arranging the environment to fit the person in it. When ergonomics are applied correctly in the work environment, visual and musculoskeletal discomfort and fatigue are reduced significantly (ww.cdc.gov/od/ohs/Ergomonics/ergodef.htm).

This handbook is designed to help you set up your workstation and develop work habits to prevent pain and injuries associated with the use of the computer. These injuries are called cumulative trauma disorders, repetitive motion injuries, or musculoskeletal disorders. This book describes the various types of musculoskeletal disorders.

There are many factors affecting whether you’ll experience physical problems related to computer use. Awkward position, repetitive motion, and forceful activities are the most common factors. There are several tips in this handbook to correct the awkward positions and various other situations which can cause pain. Your comfort and preventing injuries are the focus of this handbook.

Purpose The purpose of this handbook is to provide all employees with information to reduce personal injuries and occupational illnesses associated with computer use.

Scope This guide reflects general industry safety guidelines promoting safe workstations for employees who work at computers by:

1. Informing employees on ways to adjust a computer workstation to maintain the body in a neutral position.

2. Informing employees of preventive measures such as proper work habits and exercises to relieve tension associated with computer use.

This handbook is not intended to require every computer user be issued furniture, equipment, and accessories for their workstation. Purchases are subject to individual approval processes and budget constraints.

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Good Working Positions In order to set up a good workstation, it is helpful to understand the concept of neutral body positioning. Neutral body position is when your body is in a comfortable working posture in which your joints are naturally aligned. The following are important considerations when attempting to maintain neutral body postures when working at a computer workstation:

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.

Back is fully supported with appropriate lumbar support when sitting vertical or leaning back slightly.

Thighs and hips are supported by a well-padded seat and generally parallel to the floor.

Knees are about the same height as the hips with the feet slightly forward. Regardless of how good your posture is, working in the same posture or sitting still for prolonged periods is not healthy. Change your working position throughout the day in the following ways:

Make small adjustments to your chair or backrest.

Stretch your fingers, hands, arms, and torso.

Stand up and walk around for a few minutes periodically.

Avoid excessive reaching by prioritizing items by importance and frequency of use. Items used more frequently should be located in your primary work zone (see section Workstations/Desktop Surface Areas)

If you frequently use a telephone while at your workstation is should be located within reach (13-17 inches). A headset or shoulder rest may be helpful.

Source document should be at the same height, angle, and distance from your eyes as the computer screen. Ideally your documents should be located directly in front of you, just below your monitor.

Keep frequently used materials and equipment within easy reach (13-17 inches).

Stand up to reach items above should height or behind you and void twisting.

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Reference Postures The following are reference postures examples of body posture changes providing neutral positioning of the body.

Chair and Workstation Guidelines There are health benefits to keeping your chair and workstation adjusted to the type of work you are doing. All the adjustments help place the body in a neutral and comfortable position while working. This simply provides good posture and work habits helping you avoid developing painful musculoskeletal disorders. A good chair provides the necessary support to the back, legs, buttocks, and arms, while reducing exposures to awkward postures, contact stress, and forceful exertions.

The types of chairs and workstation adjustments vary considerably. Become familiar with how to adjust your chair and workstation. You may need assistance. Here are some recommendations.

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Chair Characteristics

Adjusting Your Chair

1. Adjust your chair to a comfortable height with your feet flat on the floor. If you are unable to adjust the chair so your feet are flat on the floor, you may need a footrest.

2. Adjust your backrest height so it fits the small of your back (lumbar curve) and feels comfortable.

3. Adjust your backrest to tilt in or out to support your body in an approximately upright position (readjust for different tasks such as typing, reading, or writing.)

4. Set your seat pan depth and angle so there is no pressure on the back of your knees or thighs.

5. Adjust the armrests to support your forearms with the shoulders in a relaxed position.

Seat Adjustments

Potential Hazard

Poor back support and inappropriate postures may result from inadequate backrest size, material, positioning, or use. Using a chair with a seat too high may force you to work with your feet unsupported or encourage you to move forward in the chair to a point where your back is unsupported making it difficult to maintain the S-shape of the spine. Seats that do not have a large enough pan size can place excess pressure on the buttocks of tall users; one that is too long can place excess pressure on the knee area or shorter users and minimize back support.

Possible Solutions

If your current chair does not have a lumbar support, us a rolled up towel or removable back support cushion to temporarily provide support and maintain the natural curve of the spine.

Use a chair with a backrest which is easily adjustable and able to support the back in a variety of seated positions. A backrest should have the following:

o Lumbar support which is height adjustable to fit the lower back. The outward curve of the backrest should fit into the small of the back.

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o An adjustment allowing the user to recline at least 15 degrees from the vertical. The backrest should lock in place or be tension adjustable to provide adequate resistance to lower back movement.

Use a chair that can be lowered. If the chair cannot be lowered (because it makes the keyboard or monitor too high), use a foot rest to provide stable support for your feet.

Use a chair with a seat pan which is adjustable and large enough to provide support in a variety of positions. Seats should be:

o Height adjustable. The chair height is appropriate when the entire sole of the foot can rest on the floor with the back of the knee slightly higher than the seat of the chair.

o Padded and have a rounded, “waterfall” edge.

o Wide enough to accommodate the majority of hip sizes.

Armrests Using an armrest is completely up to you. Consider factors such as the amount of time actually performing computer work, or whether the user is experiencing, or has experienced discomfort as well as, user preference.

Potential Hazard

Armrests which do not adjust, or have been properly adjusted expose you to awkward postures, or fail to provide adequate support.

Too low may cause you to lean over to the side to rest on one forearm.

Too high causes you to maintain raised shoulders.

Too wide causes you to reach with the elbow and bend forward for support.

Too close can restrict movement in and out of the chair.

Too large or inappropriately placed may interfere with positioning of the chair.

Possible Solutions

If armrests cannot be properly adjusted, or if they interfere with your workstation, remove them, or stop using them.

Position adjustable armrests so they support your lower arm and allow your upper arm to remain close to the torso. Properly adjusted armrests will be:

o Wide enough to allow easy entrance and exit from the chair,

o Close enough to provide support for your lower arms while keeping your upper arms close to the body,

o Low enough so your shoulders are relaxed during use, and

o High enough to provide support for your lower arms when positioned comfortably at your sides.

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Workstation Characteristics Like chairs, setting up your workstation will help decrease posture issues.

Lighting Appropriately placed lighting and the correct level of lighting can enhance your ability to see monitor images. If lighting is too bright or causes a glare, you can develop eyestrain or headaches, and you may develop an awkward posture to view the screen. If possible arrange your work environment to minimize the glare from overhead lights, desk lamps, and windows. Bright lights from open windows should be at right angles with the computer screen. To reduce glare on the screen try:

Position the computer at 90 degree angle to the light source (windows)

Use blinds on windows to reduce glare

Tilt computer to minimize lighting glare

Modify the computer monitor for dark characters on a light background.

Use glare screen

Workstations/Desktop Surface Areas A well-designed and appropriately adjusted desk should provide for leg clearance, proper placement of computer components and accessories, and minimize awkward postures. Considerations for proper set-up include not only the desk/work surface area, but areas under the desk/work surface. Limited space on the work surface may cause users to place components and devices in undesirable positions causing awkward reach for the mouse, keyboard or even viewing the monitor. The following are some guidelines regarding work surface depth:

Monitors should be at least 20 inches from viewing

Monitors should be placed directly in front of you for appropriate viewing angle

Keyboard, phone, and mouse should remain within the repetitive access area (primary work zone).

The clearance under the work surface may cause discomfort because of having to reach or shift the body to accommodate what is under the work surface. It is recommended under work surfaces remain free of items such as files, CPUs, books and storage. Clearance under a work surface should accommodate at least two of the three seated working postures (see Reference Postures).

If a desk is too low, it is possible to place stable risers under the desk to lift it. Remove a center drawer of a conventional desk, if there is a keyboard tray – remove the keyboard tray. If a desk is too high, raise the chair to accommodate the user and then use a foot rest to support the feet.

Desktop Components

Monitors While you may not have a choice of what type of monitor you are using, you do have a say on where the monitor is positioned to reduce glare and prevention of awkward

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Too Close

Too Far

positions. When placing the monitor on your desk – consider the distance, angle, and clarity. If a monitor is too far away it can cause you to lean forward and strain to see small text causing eye fatigue and stress on the torso. Too short and your eyes will work harder to focus and may cause you to sit in an awkward position. A monitor too high or too low can also cause pain with muscles in your neck, shoulders, and back. When a monitor is too high or low, the head and neck is tilted at an angle for prolonged periods of time causing fatigue of the muscles. When sitting in an ergonomic position, the monitor should place you where you can easily read all text with your head and torso in an upright position with your back supported by your chair. The preferred viewing distance is between 20 and 40 inches from the eye to the front of the computer screen. The preferred angle of the monitor should be at or slightly below eye level. The center of the monitor should be at 15 to 20 degrees below the horizontal eye. The angle of the monitor is critical in preventing stress on neck muscles. If your monitor is angled and you are doing prolonged work on the monitor, you increase the amount of pain and fatigue placed on the neck muscles. Consider the following options:

Place the computer monitor directly in front of you so your head, neck and torso face forward when viewing the screen. Monitors should not be farther than 35 degrees to the right or left.

If you work with printed material, place the monitor slightly to the side.

Placing the monitor on the CPU generally raises the monitor too high for all but the tallest users.

Raise your chair to elevate your line of sight, ensure you are able to remain ergonomically correct.

Bifocal Users

Bifocal users view the monitor through the bottom of their lenses. This causes tilting back of the head and places fatigue on the muscles supporting the head. It is recommended the monitor be lowered (below recommendations of non-bifocal users) so appropriate neck muscles are maintained. Chair height should be raised until the monitor can be viewed without tilting the head. Both the keyboard and foot rest may need to be adjusted accordingly.

Keyboard Just like the placement of a chair or viewing a monitor, if the keyboard is too high or too low stress can be placed on the wrist, arm and shoulders. Key positions about the keyboard are:

Elbows should be about the same height as the keyboard and hang comfortably to the side of the body.

Shoulders should be relaxed, and wrists should not be bent up or down or to either side during keyboard use.

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Below Monitor

The keyboard should be placed directly in front of you at a distance allowing your elbows to stay close to your body with your forearms approximately parallel with the floor.

Traditional keyboards may cause bending of the wrists either sideways or upward. Try reducing the bending by:

Elevate the back or front of the keyboard to achieve a neural wrist posture. Do not use the keyboard feet (the stands on the bottom of the keyboard) if they increase bending of the wrist.

Alternative keyboards also can assist in promoting a neutral wrist posture. Alternative keyboards may be provided on a case-by-case basis.

Mouse/Pointer A mouse now comes in different shapes and sizes. When using a mouse/pointer, keep it close to the keyboard. Try to use keyboard short cuts to reduce extended use of the mouse/pointer. A mouse pad with a wrist/palm rest can help to keep the wrist in a neutral posture. A pointing device (mouse) should be appropriately sized and should require minimal force to generate movement. Avoid tightly gripping the mouse or pointing device to maintain control.

Wrist Rests Wrist rests may increase the angle of the wrist causing stress. When using a wrist rest your wrist/palm should:

Move freely

Be elevated above the wrist palm rest while typing

When resting, the pad should contact the heel or palm of your hand, not your wrist.

Reduce bending of the wrists with the goal of keeping wrist postures as straight as possible.

Document Holders Document holders are usually used by personnel who accomplish dictation or large amounts of data entry. Proper positioning is dependent upon the task being performed and the type of document being used. If appropriately used, a document holder can help reduce awkward head and neck postures, fatigue, headaches, and eye strain. The position of the holder is related to the placement of the monitor, keyboard, and a well-adjusted chair. Document holders should:

Allow you to place documents at or about the same height and distance as the monitor

Be positioned directly below the monitor. This usually provides for a sturdy writing surface, if written entries are necessary.

Side Mounted

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Telephone Each day we use the phone, some use it more often than others. Phones should be placed within the primary or secondary work zone (see Workstations/Desktop Surface Areas, page 8) dependent on use of the phone. Keep the phone cord out of working areas to prevent a tripping hazard. If using the phone and completing tasks, do not pinch the phone between your shoulder and head, instead use a “hands-free” head set. Use the speaker phone where appropriate (cubicles may not allow for this as an option).

Laptops Laptops are used more frequently as the need to be more mobile increases. The following is a quick guideline for using a laptop and being ergonomic.

Use an external mouse and keyboard if working at home or other convenient locations. Arrange your laptop as close as possible to the previous guidelines on keyboard, mouse, and monitor placement.

Eliminate glare by using shades, turning off extra lights, or changing positions.

Use a docking station in the work environment allowing use of a full-size monitor, keyboard, mouse (or other pointing device).

Stretch often (see exercises in Appendix), especially if working in awkward spaces such as an airplane or hotel room.

Give your eyes a break; close them or cover them with your hands for 30 seconds before they feel strained.

Use proper lifting techniques when moving the laptop and other equipment, especially in and out of vehicles. Avoid twisting or turning when lifting.

Microbreaks Even the best posture and a well-organized workstation will not prevent muscular stress and fatigue if you sit for several hours in one position. Breaks from computer work can help keep your eyes, mind, and body refreshed and energized. Exercise should be an integral part of every ergonomics program, especially general exercise such as walking, running, bicycling, or swimming. Stretch and strengthening exercises are also critical to preventing musculosketal injuries. This does not minimize the need for properly adjusted workstations. The combination of ergonomics, exercise, and good nutrition is very successful in preventing musculoskeletal disorders.

Taking any break away from work should follow your set up break schedule with your supervisor. A microbreak is also defined as time spent doing something other than working on a computer. It does not have to involve leaving your workstation. The timing of microbreaks is important and to be effective it should be taken before the onset of fatigue, rather than recuperating from it. Some simple stretching exercises are included in the Appendix for your reference.

ALWAYS stretch gently using controlled movements. If you experience discomfort or pain, discontinue and consult a health care professional. If under care, check with your health care professional prior to doing these exercises. Report any injury to your supervisor immediately.

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Quick Facts 1. What can cause musculoskeletal disorders besides computer work? Any activity requiring

repetition, force, awkward posture, static posture (remaining in the same position for extended periods

of time), contact stress, temperature extremes, or vibration can cause musculoskeletal disorders

(MSDs). Some medical conditions and genetic factors can also be contributing causes.

2. How can I prevent musculoskeletal disorders? In addition to the ergonomic suggestions in this handbook, proper nutrition and a good general exercise program is key in preventing MSDs.

3. Who can perform workstation evaluations? Individuals who have read and understand this handbook, as well as those who have completed “Ergonomic Training for Trainers,” can evaluate a workstation. Your coworkers, and/or supervisor can help you use this handbook and the workstation checklist to adjust your workstation so it fits you. (See Appendix for checklist.)

4. What can I use to adjust my workstation in the absence of proper accessories? Binders can be used as a document holder with binder clips to hold the document. Stable objects such as taped phone books or reams of copy paper can be used to raise monitors and keyboards. A rolled towel can be used for a wrist rest or lumbar support.

5. Do I need to sit in the same neutral posture all day? No. You should vary your activities and position during the day to stimulate circulation and rest overworked muscles. Get up now and then, and vary your activities so you are not in the same position for an extended period of time. Frequent stretching is also recommended whether seated or standing.

6. What should I do if I have tried everything in this handbook and I still have musculoskeletal symptoms? Discuss the specific problems with your supervisor and seek medical advice and/or treatment, if necessary.

7. Can carpal tunnel syndrome reoccur? Yes, if you continue to work at an improperly adjusted workstation, use incorrect work habits, and/or work with your body in an awkward posture, injuries can reoccur.

Internet Resources The information provided in this handbook is from a compilation of multiple resources:

NIOSH – National Institute of Occupational Safety and Health, Elements of Ergonomics Programs (http://www.cdc.gov/niosh/docs/97-117/)

U.S. Department of Labor Occupational Safety & Health Administration eTools (http://www.osha.gov/SLTC/etools/computerworkstations/index.html)

Federal OSHA, Computer Workstations (http://www.osha.gov/SLTC/computerworkstation/index.html)

Computer Related Repetitive Strain Injury (http://eeshop.unl.edu/rsi.html)

Typing Injury FAQ Home Page (http://www.tifaq.org/)

Office Ergonomics (http://www.pp.okstate.edu/ehs/modules/ergo/Ergon1.htm)

Cornell University Ergonomics Web (http://ergo.human.cornell.edu/)

Stanford University Environmental Health & Safety: Workstation Ergonomics Setup Tool (http://www.stanford.edu/dept/EHS/prod/general/ergo/Wrkstn_Ergo_Tool/ErgoTool_2.swf)

UCLA Ergonomics (http://www.ergonomics.ucla.edu/index.html)

Ask ErgoWorks Solutions for the Workplace (http://www.askergoworks.com/about_erg_checklist_head.aspx)

PCWorld: Essential Ergonomics (http://www.pcworld.com/article/id,16036-page,1/article.html)

Office Ergonomics Training (http://office-ergo.com/index.html)

Safe Computing Tips.com (http://office-ergo.com/index.html)

Champion Seating.com: General Office Ergonomics (http://www.championseating.com/cgi-bin/champion.cgi/ergo_stretch.html)

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Lenovo: Healthy Computing (http://www.pc.ibm.com/ww/healthycomputing/index.html)

Washington State Department of Labor and Industries (http://www.lni.wa.gov/Safety/Topics/Ergonomics/default.asp)

Hampshire Fire and Rescue Service: Ergonomic Exercises (http://www.hantsfire.gov.uk/theservice/occhealth/healtheducation/ergonomic-excercises/ergonomic_exercises-upper-body.htm)

Ergonomic Chair Tips (http://www.ergonomic-chair-tips.com/Ergonomic_Exercises.html)

Division of Occupational Health and Safety (http://dohs.ors.od.nih.gov/ergo_computers.htm)

Ergo InDemand (http://www.ergoindemand.com/desk-exercises-ergonomic-breaks.htm)

Healthy Computing (http://www.healthycomputing.com/office/index.html)

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Appendix A: Maintain Neutral Posture

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Appendix B: Maintain Neutral Posture, Con’t

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Appendix C: Eye Exercises Exercising your eyes may sound odd, but your eyes become stressed and strained during the day, especially while looking at a computer. Take time during the day to accomplish the following exercises: Palming: An activity you can do to relax your eyes throughout the day.

1. Cover your closed eyes with your hands, make sure your hands are over the eyes but not touching. Your fingers should overlap above your nose on your forehead;

2. Take several deep breathes and take in the complete darkness (it helps to visualize a relaxing setting);

3. After 20 seconds or so, uncover your eyes and allow them to refocus. Refocus Routine: If you work on a computer regularly, periodically look away to allow your eyes to change focus. Do this repeatedly throughout the day.

1. Identify 2 objects roughly 20 feet away and relax; 2. Comfortably focus on one object for approximately 10-15

seconds, then focus on the other object for 10-15 seconds; 3. Return your focus to the computer and continue working.

Focus Change:

1. Hold one finger a few inches away from your eye 2. Focus on the finger 3. Slowly move the finger away 4. Focus far into the distance and then back to the finger 5. Slowly bring the finger back to within a few inches of the eye 6. Focus on something more than 8 feet away 7. Repeat 3 times

Eye Movements:

1. Close your eyes, open your eyes 2. Slowly and gently move only your eyes up to the ceiling, then

slowly down to the floor – do not strain (do not move your entire head – just your eyes)

3. Repeat 3 times 4. Close your eyes, open your eyes 5. Slowly and gently move only your eyes to the left, then slowly

to the right – do not strain (do not move your entire head – just your eyes)

6. Repeat 3 times

Other tips:

1. Blinking – produces tears to moisten and lubricate eyes. 2. Yawning – produces tears to moisten and lubricate eyes. 3. Expose your eyes to natural light. 4. Eye and Temple Massage – Using your fingertips, gently massage the bony area around each

eye using short circular motions. Do the same for the area around your temples.

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Appendix D: Leg/Foot Exercises

Leg Exercises

1. With your back supported by a chair and one foot on the ground, use both hands to gently pull your knee toward your chest;

2. Hold for 5 seconds; 3. Alternate legs; 4. Repeat 3 times.

1. With your back supported by a chair, extend one leg; 2. Flex your foot then lower the leg; 3. Repeat with other leg; 4. Repeat as needed.

Foot Exercises:

1. Hold onto the chair with hands at your side; 2. Straighten leg and lift your foot a few inches off the floor; 3. Rotate your foot and ankle both ways (point toes up) and extend

(point toes down); 4. Repeat several times for each foot.

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Appendix E: Hand Exercises Exercising your hands, forearms, and wrists can help eliminate stiffness. Remember to never overstretch the muscles.

While sitting or standing: 1. Gently push elbows back with arms parallel

to the floor; 2. Push palms forward while extending arms; 3. Spread fingers apart; and 4. Repeat three times.

Wrist Extensor Stretch

1. Extend both arms in front of you 2. Place the left palm on the back of the right hand and bend the right

wrist gently downward. 3. Hold 10-15 seconds. 4. Repeat 2 times on each hand.

Wrist Flexor Stretch 1. To stretch the muscles of the forearm and writs, extend both

arms directly in front of you while seated. 2. Place the left hand on the fingers of the right hand and pull

gently back to stretch the flexor muscles of the right wrist. 3. Hold 10-15 seconds. 4. Repeat 2 times on each hand.

Thumb Stretch

1. To stretch the thumb muscles, extend your arm out straight with the palm up.

2. Reach across the hand and gently pull straight back on the thumb.

3. Repeat with the palm down. 4. Grasp your thumb and pull gently back and down. 5. Repeat 3 times.

Finger Stretches

1. To relieve stiffness in the hands and fingers, touch the fingertips of both hands together.

2. Spread the fingers and thumb as far apart as possible.

3. Hold and relax. 4. Repeat 3 times

1. To loosen the finger muscles, begin by slowly

closing your hands into a tight fist. 2. Squeeze and hold, 3. Slowly open them into a wind and fully extended stretch. 4. Repeat 3 times.

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Appendix F: Shoulder Exercises While sitting or standing:

1. Push elbows back. 2. Hold for 5 seconds. 3. Bring back forward 4. Repeat 3 times.

1. Stand and stretch arms outward. 2. Make small gentle circles with your arms. 3. Repeat 5 times. 4. Advance to larger arm circles.

Shoulder Rolls

1. Sitting up straight, slowly roll both shoulders backward in a circular motion;

2. Make the circle as large as possible; 3. Do the same in the forward direction, 4. Repeat 3 times in each direction.

Shoulder Stretch 1. Stretch arm above your head; 2. Cradle the elbow with your other hand; 3. Gently pull your elbow behind your head; 4. Hold for 10 seconds; 5. Repeat several times.

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Appendix G: Neck Exercises Neck Stretch

1. Grasp the right arm with the left hand just above the wrist; 2. Pull the right arm down across the body while tilting the head to the

left; 3. Hold 10-15 seconds, release 4. Repeat 3 times.

Active Neck Rotation 1. Sit up straight with your feet flat on the floor; 2. Tucking in your chin and keeping it level, turn your head slowly and

fully to one side; 3. Next tilt your head toward your shoulder and look down to the floor; 4. Repeat on opposite side; 5. Repeat 3 times to each side; bringing your head to the upright, face

forward position between each rotation.

Head Rolls 1. Gently lower one ear to the shoulder and hold for 10 seconds; 2. Slowly roll chin to chest and up to other shoulder and hold for 10

seconds. 3. Repeat several times and be careful not to extend your neck back

too far.

Head Turns 1. Turn head to look over left shoulder and hold for 10

seconds; 2. Turn head the other way and hold for 10 seconds; 3. Repeat several times.

Chin Tucks

1. Raise the head to straighten the neck. 2. Tuck the chin in and upwards creating a double chin; 3. This also results in a forward tilt of the head; 4. Hold for 10 seconds and repeat several times.

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Appendix H: Upper Back and Shoulder Exercises

1. Move one arm overhead and then the other in a climbing

motion. 2. Repeat 5 times.

1. With your right elbow up and bent, circle your shoulder forward and then backward.

2. Repeat 5 times on each side.

1. While seated, hold your right arm above the elbow with the left hand and

gently pull the right arm across your chest toward the left shoulder; 2. Do the same with both arms; 3. Repeat twice on each side.

1. Lean forward to stretch; 2. Keep your head down and your neck relaxed; 3. Hold 10-20 seconds; 4. Use your hands to push yourself upright

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Appendix I: Upper and Lower Back Exercises

1. Push your chair a full arm stretch away from your desk. 2. Lean forward and try to touch the floor. 3. Return to sitting position. 4. Repeat as needed.

1. Stand with your hands supporting your low back. 2. Gently arch back; 3. Hold for 5-10 seconds. 4. Repeat as needed.

1. Interlace fingers and turn palms upward above head; 2. Straighten arms the slowly lean slightly from side to side; 3. Repeat movement several times.

1. Reach behind your back with your right hand while gently

grasping your head with your left hand; 2. Tilt your head to the left until you feel a gentle stretch in the neck; 3. Hold 10-15 seconds; 4. Repeat twice on each side.

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Appendix J: Computer Workstation Evaluation You should have someone who is familiar with this handbook assist in making any necessary adjustments to your

workstation. NOTE: The goal of this checklist is to obtain a neutral posture while working at your workstation.

Primary Workstation User

Department Name Building Brandon Net Park

Plant City Tampa Other_______

Computer Usage

_______ hours/day (average)

_______ hours/day (max)

Supervisor Evaluator

Yes No Work Surface Work surface height allows adequate leg room underneath (4 to 6 inches)

Work surface height allows shoulders to be relaxed and elbows at an angle of approximately 90°.

Work surface edges are rounded or padded. User doe not rest arms on sharp edges Recommendation:

Yes No Chair Chair height allows feet to be flat on the floor or resting on a footrest.

Chair height allows knees to be level with the hips, or thighs parallel to the floor.

Angle between back and thighs is between 90° and 110° and is comfortable for the sitter.

Chair back provides lumbar support to maintain proper “S” curvature of the back. Recommendation:

Yes No Monitor Monitor is about arm’s length away from the user, and is tilted slightly back.

The top line of the screen is approximately eye level, user’s head sits squarely on the shoulders. For users with bifocals, monitor height is adjusted to allow comfortable viewing.

There is only minimal glare reflected from the screen. Recommendation:

Yes No Work Practices

Wrists are straight (from the side to side perspective) during typing. User does not “plant and pivot” wrists, but moves his/her arms to reach function keys and numeric keypad.

User maintains a neutral wrist posture (from the up and down perspective). In a neutral wrist posture, the wrists are bent very slightly upward.

The user does not strain his or her neck to look at documents.

User uses a light touch on the keyboard and does not pound the keys.

User takes a break form the keyboard & mouse. Breaks include regular 15 minute breaks in the morning and afternoon, and frequent “eye breaks” where the user closes eyes for a few seconds, then looks away a distant point for a few seconds.

Recommendation:

Miscellaneous Look around the work area for other occurrences of excessive repetition, excessive force, or awkward postures. Look for awkward reaches required to answer the phone or retrieve frequently used books, etc.

Recommendation: