1. The right fit you The right fit Fitting the workplace to you The Education Safety Association of Ontario PEEL BOARD OF EDUCATION

2. Ergonomics Fitting the workstation to you! Simple things you can do to: - Increase comfort - Prevent stress - Reduce risk of injury - Decrease fatigue

3. Adjust your environment

4. Adjust the heights Adjust the heights of your chair and keyboard

5. When the heights are adjusted properly: your knees should be slightly higher than your hips with your feet flat on the floor. your forearms should be horizontal when using the keyboard or mouse.Hint! In order to do this, a foot rest may be needed.

6. Adjust your chair’s backrest Your back needs the chair’s firm support! The backrest helps support your lower back (lumbar region). Do not sit on the edge of your chair. Your lower back should rest lightly against the backrest.

7. Adjust your monitor Your monitor should be directly in front of you. It should be about arm’s length away from you (18” to 20”). When seated, the top of your monitor should be at (or slightly below) eye level.

9. The monitor’s screen is tilted slightly upwards. The monitor’s screen should be at right angles. Adjust to the windows.

10. Task lighting (where needed) should be used, rather than increasing general area lighting.

11. An anti-glare screen may be required to reduce light reflected from your monitor.

12. Glare can come from many sources, both inside...

13. ... and out.

14. Don’t get a pain in the neck! Using a document holder will reduce both eye and neck strain.

15. Rest your arms Keep your upper arms nearly vertical when typing. Prevent fatigue by resting your wrists and forearms. Allow at least 3” between the edge of the desk and your keyboard to serve as a wrist rest. Use of a padded wrist rest may be appropriate.

16. Do something different and look around

17. Change tasks for 10 to 15 minutes each hour...

18. The tasks should require a different or lower level of repetitive hand motion or visual activity. Do something different and look around

19. Exercise your eyes by focusing on a distant object for 15 to 30 seconds. Do something different and look around

20. Blink regularly to prevent eye dryness. Do something different and look around

21. Don’t reach for it! Place the mouse at the same level and immediately beside the keyboard. When using the mouse, keep your arm by your side with your forearm horizontal.

22. Take five! Take a five minute break every 1-2 hours. Reduce stress Reduce fatigue Improve flexibility Reduce risk of injury

23. Shape up! Quick and easy exercises will help you feel better.

24. Chin Tucks

25. Chin Tucks

26. Neck Rotations

27. Neck Rotations

28. Neck Side Bends

29. Neck Side Bends

30. Neck Forward Bends

31. Neck Forward Bends

32. Chest Stretches

33. Chest Stretches

34. Wrist Extension

35. Wrist Extension

36. Wrist Flexing

37. Wrist Flexing

38. Finger Stretches

39. Finger Stretches

40. “ None of my other staff ever complained about this workstation!”

41. Developed for The Education Safety Association by Environmental Health and Safety Office Peel Board of Education R. Hutchinson Graphic Artist Peel Board of Education