When working in your home office, you may feel nervous and don't rest as you would in a traditional office. From sitting in a chair, you may find yourself working for hours, because interruptions usually distract you. Therefore, the key is to take care of yourself - and arm yourself with basic ergonomics to prevent or at least reduce any physical fatigue caused by computer work.
Here are 12 tips for setting up an ergonomic computer workstation:
1. Use a good chair with a dynamic seat back and seat bottom. Sit down and use it instead of moving forward
2. Place the top of the display case 2-3 inches [5-8 cm] above the horizontal plane of the eye.
3. Use glare-free screen and optical glass anti-glare filter as needed
4. Sitting on the arm of the monitor
5. Place your feet on the floor or on a stable footrest
6. Use the document holder, preferably in line with the computer screen
7. Keep your wrist straight relative to your forearm to use the keyboard/mouse/input device
8. Your arms and elbows should be relaxed and close to the body
9. Place the monitor and keyboard in front of you so you don't turn to them.
10. Use a negative tilt keyboard tray with an upper mouse platform or a tilt-down platform near the keyboard for optimal wrist angle
11. Use a stable work surface and a stable [no bounce] keyboard tray
12. Frequent short breaks [miniature]
Ideal typing posture: negative slope keyboard support
In the ideal typing position, both static and dynamic muscle loads are minimized. This posture can be achieved when the keyboard is below the elbow height and the keyboard base is gently tilted away from the user so that the top of the button can be accessed in a neutral position. In this position, the arms, shoulders, neck and back can be relaxed, especially during a short break. In addition, in this slightly tilted sitting position, the low back rests on the waist support of the chair, the elbow angle opens to promote circulation of the lower arm and hand, and the abdominal angle and pop angle [behind the knee] open to promote blood circulation. The foot rests firmly on the floor.
Problem posture:
Desktop Keyboard - Typing on a desktop keyboard is a common working posture for many computer users. In this position, it is difficult to keep the wrist in a neutral position because the forearm will sag when it is in the tire, which will stretch the wrist to a larger wrist. In addition, most users must use curved elbows, which compress the medial and ulnar nerves of the elbow and limit blood flow to the hand. Together with the forwardly tilted forearm, the muscle load on the upper arm, shoulders and neck is increased. Working in this position for more than 3-4 hours will always lead to muscle fatigue.
Traditional keyboard trays - Typing a keyboard on a traditional articulated keyboard tray increases the user's posture. For many computer users, using the keyboard more neatly on the tray is a common working posture. It is also difficult to keep the wrist in a neutral position in this position because the forearm will sag when it is in the tire, which will stretch the wrist to a larger wrist. Research has failed to prove that traditional keyboard trays usually improve wrist posture.
There are of course other ergonomic factors such as proper lighting, ventilation, mouse use, furniture height and style, and telephone equipment. Be sure to research which is best for your specific situation and budget. Take care of your body now and take care of you in the future.
Orignal From: Home-based business - 12 ergonomic skills for your computer workstation
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