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Linda MidyettPestSure
Agenda for TodayTeach you how to go home at the end of your workday with something left over.Give you the knowledge to make your workspace “Body Friendly”.
What you control
Knowledge is powerChair height adjustmentHow you sit in your chairMonitor height and how far away you sitPlacement of desk items and lightingHow hard you typeHow you vary your tasksWhat exercises and stretches you performHow rested you are
Arranging your workstation to fit you!
Step 1: ChairStep 2: KeyboardStep 3: MonitorStep 4: Desk top itemsStep 5: Putting it all together
Step 1: Chair Adjustment
Back restChair heightArm rests
Elbow at 90 degreesHands on home row
Seat panThighs parallel to floor3-6” of leg roomFeet flat and supported
Step 2: Keyboard and mouse
Adjust keyboard height so wrists are straightPlace keyboard and mouse in the green zone
Step 3: Monitor
Place directly in front of youScreen height at eye levelScreen distance 18 – 24 inchesPlace at right angles to windows to control glare
Vision
Copy same distance away as monitorDominate eye sideLightingAvoid glare screensAdjust monitor brightness/contrastBlink and look away from monitor
Who suffers from bowling ball head?
Keep it Close
Safe work ZoneRed zone – 23 inches or greaterYellow zone – 16 – 23 inchesGreen zone – up to 16 inches
File cabinets and desk files
Close drawers when unattendedSit on a chairHeavy items at waist levelVary tasks
Lifestyle
Eat and sleep wiselyDrink waterExercise for circulationDon’t smokeTake responsibility for your healthTake 30/30 ergo stretch breaks
Worker Performancein Relationship to Time or . . . . . . .. .we get tired
Peak
Fatigue
Discomfort
Pain
InjuryWor
ker
Per
form
ance
Time1 hour 3 hours 6 hours 8 hours
Listen to your body..>
• Avoid fatigue and injury• For every 30 minutes of work, take
30 seconds to restore blood flow• Avoid sore fatigued muscles by
stretching to increase blood flow• Where do you feel sore by the
middle of the shift?
30/30 Stretch Breaks
Palm your eyesSqueeze your shouldersShake your armsWalk aroundStretch your backSqueeze and stretch your hands