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  • You are here: Home-> News->Set Up Your Desk to Set up an Ergonomically Workstation

    1st .Keep your monitor between 20 and 40 inches (50 and 100 centimeters) from your face. This will reduce eye strain. If the depth of your desk doesn’t allow this, move your monitor to a corner, request a flat screen monitor (if applicable), or purchase an attachable computer tray to create a deeper working surface.

    Keep your monitor between 20 and 40 inches (50 and 100 centimeters) from your face.jpg

    2nd.Adjust the brightness and contrast of your monitor so that you can see clearly and without unnecessary strain.

    adjust the bighteness and contrast of your monitor.jpg

        If you need the text larger to see, learn how to adjust the font and zoom in and out, without decreasing the resolution.

    3rd.Place your keyboard so that your upper arms hang vertically. Don’t extend your arms far forwards or bend your elbows back to type.

    place your keyboard so that your upper arms hang vertically.jpg

    4th.Place the mouse near the keyboard. Keep it in a position that will enable you to transition between typing and using the mouse with as little effect on your arm and wrist posture as possible.

    place the mouse near the keyboard.jpg

    If you have a 10-key on the right side of your keyboard, you may want to use your mouse on the left side; this centers the part of your keyboard that you use most. You can also alternate left and right-sided mouse usage to dilute the effects of repetitive use.
    -Choose a mouse which is the right size for your hands. Don't rule out "portable" mice (if your hands are smaller) or "gaming" mice if your hands are larger. Try to find a shop where you can try out a variety of mice.
    -Adjust the mouse drivers in software, if you wish to change the speed of the cursor movement relative to the mouse movement. Adjust it so it feels right for you.

    5.Arrange items within sight and reach. Place your phone, writing equipment, books and other frequently-used items within easy reach from where you sit. You should not need to stretch to reach frequently used objects.

    arrange items within sight and reach.jpg

    -If you use a document holder, do not place it to one side of your monitor (unless you also use a second one on the other side); turning your head in one direction for prolonged periods fatigues the neck muscles. Instead, position the document holder directly beneath the monitor, angling it between the monitor and keyboard. If you touch type and do a lot of transcription, consider placing the document holder in front of you, with the screen to one side. The main focus of attention is then straight ahead with occasional movements to view the screen. Another option would be to provide a lectern that is positioned between the keyboard and screen.

    6.Adjust the monitor so that the center sits at eye level.

    Adjust the monitor so that the center sits at eye level.jpg

    The monitor should always be directly in front of your face (preferably no more than 35 degrees to either side) and at or slightly below eye level. However, if you wear bifocals and usually tilt your head back in order to look down through them at the monitor, lower the monitor (or raise your chair) so that the monitor sits 15 to 20 degrees below eye level; note that this may require you to tilt the screen slightly upwards toward your face. Avoid the need to tilt the head back, causing tension in the neck and shoulders.
    -Consider getting a dedicated pair of glasses for computer work.

    7.Use a docking station to plug a laptop into a real monitor, keyboard, and mouse. Choose and arrange these peripherals individually.

    use a docking station.jpg

    8.Get a phone headset. If you spend a lot of time on the phone, a hands-free set will leave your hands for other tasks. It will also prevent awkward neck positions from perching a phone between your shoulder and your ear.


    9.Keep your keyboard at the right height. To reach the keyboard, your forearms should bend no more than 20 degrees above horizontal (if sitting) or 45 below (if standing).

     keep your keyboard at the right height.jpg

    10. Manage cables. If you have cables on your keyboard, mouse, or other peripherals, collect them so they are out of the way and do not pull against your work. Bundle monitor and other cables so they are out of the way.
    cable management.jpg