How to Ergonomically Optimize Your Workspace

How to Ergonomically Optimize Your WorkspaceThe Harsh RealityOn average, most people employed in an office spend about 1,960 hours per year sitting at their desks.

To put that in perspective, consider that in the same amount of time, you couldwatch the entire Lord of the Rings Trilogy 210 times,

summit Mount Everest 20 times,

or, if you could maintain the rate sustained by hot dog eating world champion Takeru Kobayashi, consume 799,680 hot dogs.

The fact is, we spend a lot of time at our desks. This may be having a profound affect on our health.Effects on Health and Efficiency Efficiency EffectsFatigueDiscomfortReduced ability to focusHealth EffectsGreater risk for heart diseaseLower life expectancyHip, spine, and shoulder strain Carpal tunnelEye strain and fatigueHeadachesObesityDiabetes

What can we do to make the time spent in our offices healthier and more comfortable?ErgonomicsErgonomics is defined as the study of efficiency in working environments.Ergonomics may include design factors intended to maximize productivity by minimizing operator fatigue and discomfort.The study of ergonomics includes contributions from the fields of psychology, engineering, biomechanics, industrial design, and many others.

Ergonomics of the Future

One Size Fits All?There is not one solution that works for everyone.OSHA offers basic guidelines.What is ideal for one individual may not work for the next.

The New and TrendyStanding Desks

The New and TrendyTreadmill Desks

The New and TrendyYoga Ball Chairs

How can we, at NSF, tweak our desks to be more ergonomically sound?Step 1: Chair PositionPush your hips as far back as they can go in the chair.Adjust the seat height so your feet are flat on the floor and your knees are equal to, or slightly lower than, your hips.Adjust the back of the chair to a 100-110 reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes.Adjust the armrests so that your shoulders are relaxed. If your armrests are in the way, remove them.Step 2: Keyboard PositionYour keyboard should be positioned directly in front of you so that your arms remain at your sides and your wrists are straight.Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position, and your wrists andhands are straight.The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism or keyboard feet to adjust the tilt. Palm support can help to maintain neutral postures and pad hard surfaces. The palm support should only be used to rest the palms of the hands between keystrokes. A keyboard tray can provide optimal positioning.

Step 3: Monitor Position (Dual)Incorrect positioning of the screen and documents can result in awkward postures. If both monitors are used an equal amount of time, set the monitors next to each other. Where the monitors meet should be directly in front of the user. Angle them in a slight outward V shape. If one monitor is used as the primary monitor, position it directly in front of the user and place the secondary monitor to the right or the left at about a 30 angle to the primary monitor.Position the top of the monitors approximately 2-3 above seated eye level. Sit at least an arm's length away from the screen and then adjust the distance for your vision.Reduce glare by careful positioning of the screen.

Step 4: Pauses and BreaksStatic postures will inhibit blood circulation and take a toll on your body.Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes. Always try to get away from your computer during lunch breaks.Avoid eye fatigue by resting and refocusing your eyes periodically. Look away from the monitor and focus on something in the distance.Rest your eyes by covering them with your palms for 10-15 seconds.Use correct posture when working. Keep moving as much as possible.Add Outlook reminders to take a break.

7 Simple StretchesChest ElevationScapular RetractionChin TuckUpper Cervical Spine FlexUpper Back and Neck Scapular StrengtheningRhomboid Range of MotionCorner Chest Stretch7 Simple StretchesChest ElevationSit in a chair with your arms at your sides and your feet flat on the floor. Gently raise your chest toward the ceiling, but dont look up. Keep your chin level with the floor. Hold this position for 10 seconds, then relax, and repeat 5 to 10 times.

7 Simple StretchesScapular RetractionGet into the position for the chest elevation stretch while sitting, but this time place your hands on your hips. Squeeze your shoulder blades together, feeling the stretch in your chest. Hold for 10 seconds, then relax, and repeat the sequence 5 to 10 times.

7 Simple StretchesChin TuckAssume the chest elevation position while sitting. Keeping your chin level with the floor, pull your chin, head, and neck inward (not down). Hold for 10 seconds, then relax and repeat.

7 Simple StretchesUpper Cervical Spine FlexFrom the chest elevation position while seated, dip your head forward slightly as if you were nodding yes. Feel the stretch in the neck at the base of the head. Pause for 10 seconds, then relax and repeat 5 to 10 times.

7 Simple StretchesUpper Back and Neck Scapular StrengtheningTo strengthen the rhomboids, try this version of the scapular retraction. Stand upright. Clasp your hands behind your head. Flex your elbows back while pinching your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times.

7 Simple StretchesRhomboid Range of MotionStand upright. Clasp your hands behind you at the small of your back. Pinch your shoulder blades together. Hold for 10 seconds, then relax, and repeat 5 to 10 times

7 Simple StretchesCorner Chest StretchStand facing the corner of a room. Raise your hands to shoulder height, and place your forearms, elbows, and hands against each wall. Lean inward to stretch your chest muscles. Hold for 15 seconds (or until you feel loose).

Suggested Desk Tools Laptop standKeyboard trayFoot rest

This equipment is available from our office supplier, Detroit Pencil Company. http://ww1.britlink.com/P18/desktopdefault.aspx?alias=detroitpencilcompanyResourceshttp://www.osha.gov/SLTC/etools/computerworkstations/http://www.osha.gov/SLTC/etools/computerworkstations/checklist.htmlhttp://www.projectcreate.com.au/blog/the-truth-about-ergonomics-in-the-office/http://ergonomics.ucla.edu/homepage/office-ergonomics/workstation-myths.htmlhttp://www.nbcnews.com/id/39523298/ns/health-mens_health/t/why-your-desk-job-slowly-killing-you/#.UXq-n6Lrxrchttp://ehs.iupui.edu/content/doclib/Dual%20Monitor%20Ergonomics.pdf