How to Achieve an Ergonomic Workstation

1. Adjust chair height so that your feet are flat on the floor.
Use footrest if you can’t achieve this.
2. Keep your wrist posture neutral.
3. Keep your monitor between 20 and 40 inches from your face.
4. Adjust monitor so that the center sits at eye level.
5. Place your keyboard so that your upper arms are perpendicular to the floor.
6. Chair is adjusted to keep body supported in an upright position.
7. Back rest is adjusted to fit the lumbar region of your spine.
8. Keep work within 16 inches of your body.

How ergonomic is our Harbor PT employee Liz?

Ergonomic Workstation
Ergonomic Workstation

Sitting Long Term and Stretching

Do you sit in front of the computer most of the day? Do you get tension headaches, neck pain, and sore chest muscles?

This is a result of repetitive forward head movement that can be from typing, reading and looking down to write. Excessive forward head posture puts strain on your neck and shoulder muscles. Perform the pectoralis stretch below to decrease strain to your neck and shoulder muscles.

Stand in a doorway and place your arms about 90 degrees along the sides of the door frame. Step through the door frame until you feel a stretch across your chest. Hold the stretch for 20 seconds. Alternate your foot forward with each stretch.

Pectoralis Stretch
Pectoralis Stretch