Ergonomic Self-Assessment Tutorial

• Reclined posture
• 90° posture

Each have their own benefits and draw backs.

Adjusting postures periodically may be most beneficial since they may become fatiguing over time.

• Relaxed position, back fully pressed against the backrest, and feet placed flat on the floor
  • NO SLOUCHING in this position
  • Ideal angle of back should be ~100-110°

PROS: Non-fatiguing posture. Most of the workday should be in this position.

• Leaning on backrest lessens the load on the spine
• Can allow for easier blood circulation

CONS: Does not engage abdominal muscles; over time this could start to weaken core

• Back rest locked in place vertically for slight support, core engaged, hips in neutral position and feet flat on floor

PROS: This is the best biomechanical posture for light work.

• Allows the user to be most engaged in their work
• Engages muscles in the core and legs
• Allows for proper curvature of the spine

CONS: This posture can be fatiguing on the core (Abdominals & Erector Spinae).

• Once fatigue sets in, reset posture to reclined position until rest has been sufficient

• The reclined position may transition to a slouched position over time.
  • Please be mindful of this and re-adjust when you notice your posture has changed.
• Do not slouch in either position.
• Slouching may cause back pain over time as it takes the spine out of its natural curvature.
• To learn more about proper hip and spine alignment follow the link below.

• Adjust seat height so that thighs are parallel to floor and feet are flat on the ground.
• To adjust seat up or down, use the lever under the right armrest.
• While pressing lever, stay seated to go down.
• While pressing lever, stand to bring the seat up.

• With your back resting on the backrest the thighs should overhang about 2 fingers widths.
• To adjust the seat pan depth, press the levers under the seat pan on both sides to bring the seat all the way forward.
• Next, sit on the pan so that you can fit 2 fingers between seat pan and calf.
  • In this position, slide the seat pan back until your back is comfortably against the backrest.

• To adjust the height of the lumbar support, use the finger grips behind the backrest to lift or lower the support to a comfortable position.

• To adjust the depth of the lumbar support, use the levers below the finger grips to rotate in or out.

• Adjust arm rest height so that shoulders are relaxed and forearms can lay on armrest.
• Arm rests should be in line with desk to keep neutral position in the forearms and wrist.
• Reduces the force on lower back by transferring some of the force to the shoulders.
• Helps reduce fatigue in the upright posture
  • Abdominals won’t have to hold up as much weight
• To do this, lift the armrest up all the way up then press it all the way down. Now slowly lift armrest to desired height.
  • No buttons or levers need to be pressed to adjust the armrest height.

• To recline the backrest, press the lever under the left armrest once. This will allow free movement of the backrest.
• To lock in place, press the lever a second time in the desired location.
  • To remove the lock, lean back and click the lever a 3rd time.
• To adjust the resistance of the backrest, use the rotating grip located under the seat pan on the right side.
  • Rotate to 1 for least resistance and 4 for the most resistance.

• Keyboard height should be set so that while typing, your shoulders are relaxed while resting on armrests, wrists are flat, and elbows are bent to 90 degrees.
• Mouse should be adjacent to keyboard, wrists should remain flat and elbows bent to 90 degrees.
• This will depend on the desk height and whether or not a keyboard tray is used.
• Gel pads may also be used so that the wrist rests on a soft surface. To receive a gel pad please call EHS at 978-934-2746.

• When keyboard sits on desk, the desk should be the same height as armrests.
  • If this is not the case after adjusting your chair settings, adjust the height of the desk if possible.
  • If desk height is not adjustable, bring the chair height up and request a footrest.
• When using a keyboard tray, the desk should be above armrests and armrests should be at keyboard tray height.
• Legs should have enough clearance under desk to move freely.

• Place monitor 18-30 inches away from face.
  • A comfortable rule of thumb is to set it an arms length away.
• When wearing glasses, contacts or no glasses; top of monitor should be in line with eye level.
• When wearing bifocals, top of monitor should be horizontal from the line where the prescription changes.
• Monitor should be tilted backwards 10-20° from a vertical position.
  • Same rules apply for laptops.

• If both monitors are used equally, have them meet directly in front of the user. (Desk 1)
  • Create “V” shape between the two monitors.
• If one monitor is primarily used, then set that monitor directly in front of the user. The other monitor should be angled towards the user on either side. (Desk 2)
  • Side chosen can be preference or based on space.
• If 3 monitors are used the primary monitor should be directly in front and the other 2 should be at an angle. (Desk 3)

• Each job uses different tools.
• Organize frequently used tools to be within easy reach.

• Infrequently used tools should be within reach but far enough that it does not “clutter” your desk.
  • Use drawers and shelves to store items that are not used daily.

• Shoulder cradle may cause neck discomfort, especially if phone use is frequent.
• Headsets or speakerphone are preferred when possible.
  • To receive a headset please call I.T. at 978-934-4357 or EHS at 978-934-2746.

(Document Holder)

• Reduces frequent neck movement when transferring information from hard copy to computer.
  • To receive a document holder please call EHS at 978-934-2746.

• First make a fist and squeeze gently
  • 1-3 second hold

• Next open your hands and spread the fingers as far as possible
  • Hold 5-10 seconds
• Repeat 3 times on both hands

• Stick 1 arm out straight
• Using other hand, grab fingers and pull back gently (Figure 1)
  • Hold 5-10 seconds

• For a stronger stretch, flip forearm so that the underside is facing the ceiling
  • Hold 5-10 seconds

• Take your right arm and lift it over your head
• Bend at the elbow so that you touch the left shoulder with the right hand
• Take your left arm and grab your elbow
• Lightly pull the right elbow towards your left side

• Bend at the ribcage to the left
• Lightly hold this for 10-20 seconds
• Repeat on opposite side

• Lift both arms so that forearms are vertical and upper arms are horizontal (similar to the shape of a field goal)
• Slowly inhale as you try to bring your elbows towards your back

• Slowly exhale and lower elbows down and back
• Repeat 3 times

• Tilt your head to the right
• Use the weight of your right hand to rest on the left side of your head
  • Do not pull down just let gravity do the job

• Hold for 5-10 seconds
• Repeat on left side

• Sit upright and look down
• Take both hands and rest it on the back of your head
  • Do not pull down just let gravity do the job
• Hold 5-10 seconds
• Sit Upright and look up