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How To Set Ergonomically In Front of Your PC

How To Set Ergonomically In Front of Your PC. Prepared By: Eng. Abdulrahman Sager Al-Mutairi. Note:.

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How To Set Ergonomically In Front of Your PC

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  1. How To Set Ergonomically In Front of Your PC Prepared By: Eng. Abdulrahman Sager Al-Mutairi

  2. Note: “All the educational materials in this presentation are republished with permission form the author Dr. Alan Hedge at the Department of Design and Environmental Analysis, College of Human Ecology, Cornell University” Abdulrahman

  3. Typical office Is your office look like this?

  4. Where it may hurt ?

  5. Where it may hurt ?

  6. Ergonomically Work Station The Best Engineering Design for Work Station

  7. Ergonomically Work Station

  8. Chair • Tip 1: Adjust the height of your chair to use the keyboard and mouse properly. After making this height adjustment your feet cannot be placed flat on the floor, use a foot rest

  9. Why?• Encourages good posture.• Enables proper sitting height.• Avoids pressure placed on the back of the thigh.• Promotes circulation

  10. Chair • Tip 2: Adjust your chair to sit in a reclined position, lean back slightly from an upright position.

  11. Why?• Increases comfort.• Decreases lumbar disc pressure (lower back).• Relaxes your back muscles.• Minimizes pressure on the spine, neck muscles and vertebrae.

  12. Chair • Tip 3: Keep your back naturally curved. Support your lower back with a lumbar support (a cushion or a pad).

  13. Why?• Helps maintain a natural curve of the spine.• Helps maintain good posture

  14. Chair • Tip 4: Have some space between the undersides of your knees and the seat of your chair.

  15. Why?• Reduces the pressure applied to the nerves in the back of your knees.• Helps increase circulation.

  16. Chair • Tip 5: Keep your feet flat on the floor or the footrest. Do not tuck your feet under your chair.

  17. Why?• Reduces the pressure applied to the nerves in the back of your knees.• Helps increase circulation.

  18. Chair • Tip 6: Take breaks from sitting in you chair. Stand up, stretch.

  19. Why?• Decreases the pressure on the spine and sit bones.• Helps increase circulation throughout the body .

  20. Chair • Tip 7: Sit on a padded seat or a cushion.

  21. Why?• Support the sit bones.• Helps distribute your weight evenly.

  22. Chair • Tip 8: Avoid looking forward to look at the screen, use the keyboard, and move the mouse.

  23. Why?• Helps maintain a relaxed neutral posture.

  24. Chair • Tip 9: Rest your elbow lightly on a chair armrest while you are typing or doing another task

  25. Why?• Avoids creating pressure points.

  26. Monitor • Tip 1: Center the monitor in front of you

  27. Why?• Places the body in a neutral position.

  28. Monitor • Tip 2: With your back against the back of your chair, place the monitor at an arm's length away from you (distance from shoulder to fingertip while keeping your arm straight).

  29. Why?• Helps prevent eye strain.• Prevents leaning forward.

  30. Monitor • Tip 3: Position the monitor at eye level. This should be about 2" to 3" below the top of the monitor casing.

  31. Why?• Places your head and neck in a neutral position

  32. Monitor • Tip 4: Remember to blink frequently and periodically look away from the computer screen .

  33. Why?• Keeps eyes moist.• Prevents squinting and eye muscle fatigue.

  34. keyboard • Tip 1: Position the keyboard so that your forearms are parallel to your thighs when your feet are flat on the floor.

  35. Why?• Helps maintain blood flow in the hands and arms.• Decreases muscle strain and tension. .

  36. keyboard • Tip 2: Use a keyboard tray that tilts downward, if possible

  37. Why?• Places your wrists in a neutral position.

  38. keyboard • Tip 3: Center the spacebar of the keyboard in front of you.

  39. Why?• Helps place your body in a neutral position

  40. keyboard • Tip 4: Do not use a wrist rest.

  41. Why?• Helps prevent putting pressure on the nerves running through your wrist.

  42. Mouse • Tip 1: Place the mouse on the side of the hand that is most comfortable to you.

  43. Why?• Places the arms in a neutral and relaxed position.• Prevents overreaching and twisting of the shoulder, arm and wrist.

  44. Mouse • Tip 2: Keep your elbow close to your body and allow your arm to relax while you use the mouse .

  45. Why?• Places the arms in a neutral and relaxed position.• Prevents overreaching and twisting of the shoulder, arm and wrist.

  46. Mouse • Tip 3: Use the mouse with your elbow as a pivot point. Keep wrist straight

  47. Tip Why?• Minimize wrist movement• Maintain neutral position of the hand and wrist.• Helps prevent tendon damage.

  48. Mouse • Tip 4: Do not use a mouse that forces you to bend your wrist.

  49. Why?• Inhibit over-stretching of the hand and fingers• Prevent wrist deviation.• Maintain a neutral position

  50. Mouse • Tip 5: Do not overuse the scroll wheel.

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