1. Work station set up and equipment Alex Bamford

2. How to set up a ergonomically correct workstation I will be explaining how you can set up an ergonomically correct workstation in just 10 steps. Sitting incorrectly for long periods of time can cause serious health risks and problem (10 steps courtesy of http://www.wikihow.com/Set-Up-an-Ergonomically-Correct-Workstation)

3. Adjust chair height This will keep your knees and torso at the same height. Your elbows should be at about 90 to 110 degrees. Since most desks are at a fixed height, you should adjust the chair height.

4. Keep wrist posture neutral Avoid bending your wrists sharply, If possible, use a split-design or tented-and-raised keyboard; otherwise, simply try to use a spacious one.

5. Change your posture regularly Regardless of how healthy your work posture is, sitting in any one position for an extended period is not healthy. If you have an adjustable chair, alternate between these positions: Upright, reclined and declined.

6. Alternatively, stand If your desk is adjustable, stand. You can keep a footrest nearby and take turns resting your legs on it. Note that staying on your feet all day can make them sore.

7. Keep your monitor 50-70cm from your face This will reduce eye strain. If the depth of your desk doesn’t allow this, move your monitor to a corner or purchase an attachable computer tray.

8. The top of the screen should be at eye level. The monitor should always be directly in front of your face and at or slightly below eye level. Avoid the need to tilt the head back. The screen may need to be set lower so that it comes within the optimum focal length.

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

10. Keep keyboard at a good height To reach the keyboard, your forearms should bend no more than 20 degrees above horizontal if you are sitting. Or they should be 45 below if you are standing.

11. Place mouse near 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. If you have a 10-key on the right side of your keyboard, you may want to use your mouse on the left side.

12. Place Items within 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

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