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| Now take some advices from ME, about how to sit in front of the computer. |
| First step: |
| Psition Yourself |
| Using your body in comfortable, not awkward, postures is important, whether you're working or playing. Not only can this effect your averall productivity, but olso it can influence how comfortable you are while using your computer and may help you avoid MSDs. Keep in mind that changing your posture during extended tasks may olso help you avoid discomfort and fatigur. When working or playing at the comuter, adapt your surroundings and arrange your computing equipment to promote a comfortable and relaxed body posture. Because everyone has a unique body size and work environment, I can't tell you exatly how to set up your workstation to avoid discomfort; however, the following suggestions may help to provide you with a more comfortable environment. |
| To support your back, consider the following : |
| Choose a chair that provide support for your lower back. |
| Adjust your work surface height and your chair to assume a comfortable and natural body posture. |
| To promote comfortable leg posture, consider the following: |
| Clear away items from beneath your desk to allow comfortable leg positions and movement. |
| Use a footrest if your feet do not rest comfortably on the floor. |
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| To minimize reaching and to promote comfortable shoulder and arms postures , consider the following: |
| Place your keyboard and mouse or trackball at the same hight; these should be at about elbow level. Your upper arms should fall relxed at your sides. |
| When typing, center your keyboard in front of you with your mouse or trackball located close to you. |
| Place frequently used items comfortably within arms reach. |
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| To promote proper wrist and finger postures, consider the following : |
| Keep your wrists straight while typing and while using a mouse or trackball. Avoid bending your wrists up, down, or to the sides. Use the keyboard legs if they help you maintain a comfortable and straight wrist position. |
| Type with your hands and wrists floating above the keyboard, so that you can use your whole arm to reach for distant keys insted of stretching your fingers. |
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| To minimize neck bending and twisting, consider the following: |
| Center you monitor in front of you. Consider placing your documents directly in front of you and and the monitor slightly to the side; that is if you refer to your documents more frequently than your monitor. |
| Consider using a document holder to position your documentsnear eye level. |
| Position the top of the screen near eye level. Bifocal wearers may need to lower the screen or tolk to a qulified health profissional about glasses costumized for computer work. |
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| Stay toon for the second step. |