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Your Chair

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• Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.​

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Your Keyboard and mouse

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• Keep the keyboard directly in front of you with shoulders relaxed and your elbows close to your body. Maintain your wrists straight and in-line with your forearms. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. 

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Your Telephone

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• Placing the telephone too far away can cause you to repeatedly reach, resulting in strain on the shoulder, arm, and neck. If possible, keep the phone close and use a headset during prolonged conversations to maintain good neck and shoulder alignment.

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Your Monitor

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• The computer monitor should be directly in front of you. The top of the screen should be at or slightly below eye level to prevent neck/shoulder strain. Sit at least an arm’s length away from the screen, and then adjust the distance for your vision. 

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The importance of taking breaks

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• Take time for short stretch breaks every 30 minutes. Stand up and stretch your muscles and move your joints!