Home office ergonomics photo

Home office ergonomics

๐€๐ซ๐ž ๐ฒ๐จ๐ฎ ๐ž๐ฑ๐ฉ๐ž๐ซ๐ข๐ž๐ง๐œ๐ข๐ง๐  ๐š๐œ๐ก๐ž๐ฌ & ๐ฉ๐š๐ข๐ง๐ฌ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฐ๐จ๐ซ๐ค๐ข๐ง๐  ๐Ÿ๐ซ๐จ๐ฆ ๐ก๐จ๐ฆ๐ž?

Here are some tips to reduce your home office ergonomic strains:

1. Adjust your chair:
– Your shoulders and lower back rest comfortably against the back rest, which should be adjusted to an angle of 90-110 degrees. You may need to use a lumbar support pillow or rolled up towel to provide extra support to your lower back. 
– Your thighs should be parallel to the floor with your knees in line with or slightly lower than your hips.
– Your feet are flat on the floor or foot rest
– Your arm rests support your forearms and elbows.

2. Adjust your monitor:
– The top line of text on the screen (not the top of the monitor) should be at eye level to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack stable books or other materials underneath the monitorโ€™s base to raise it up. 
– If you raise your arm to shoulder height and stretch it out in front of you, your fingertips should just reach the screen.

3. Adjust the position of your keyboard and/or mouse:
– The keyboard height should allow you to rest your arms (rather than reaching) with your elbows at your sides and your forearms parallel to the floor. 
– Your wrists are neutral (i.e. consider using a soft wrist support).
– You keep your wrist straight and use your full arm to move the mouse from your shoulder. Donโ€™t grip it too tightly and take your hand off the mouse when you arenโ€™t using it.

4. Maintain proper posture:
– You should sit comfortably with a neutral spine and take โ€œmovement breaksโ€ at least every 50 minutes or so. Try setting an alarm or directly schedule breaks in your calendar as a reminder.

Home office ergonomics photo with tips



๐‚๐จ๐ง๐ญ๐š๐œ๐ญ ๐ฎ๐ฌ ๐Ÿ๐จ๐ซ ๐ข๐ง๐ฃ๐ฎ๐ซ๐ฒ ๐ฆ๐š๐ง๐š๐ ๐ž๐ฆ๐ž๐ง๐ญ, ๐ฆ๐š๐ฌ๐ฌ๐š๐ ๐ž, ๐จ๐ซ ๐จ๐ง๐ฅ๐ข๐ง๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก/๐œ๐จ๐š๐œ๐ก๐ข๐ง๐ /๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐ /๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฉ๐ฅ๐š๐ง๐ฌ ๐š๐ง๐ ๐ฆ๐š๐ค๐ž ๐ข๐ญ ๐š ๐ ๐ซ๐ž๐š๐ญ ๐๐š๐ฒ!

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