How To Set How To Set Ergonomically In Front Ergonomically In Front

of Your PCof Your PC

Prepared By:Prepared By:

Eng. Abdulrahman Sager Al-Eng. Abdulrahman Sager Al-MutairiMutairi

NoteNote::

““All the educational materials in All the educational materials in this presentation are republished this presentation are republished with permission form the author with permission form the author Dr. Dr. Alan HedgeAlan Hedge at the Department of at the Department of Design and Environmental Analysis, Design and Environmental Analysis, College of Human Ecology, Cornell College of Human Ecology, Cornell University”University”

AbdulrahmanAbdulrahman

Typical officeTypical office

Is your office look like this?Is your office look like this?

Where it may hurt ?Where it may hurt ?

Where it may hurtWhere it may hurt? ?

Ergonomically Work StationErgonomically Work Station

The Best Engineering Design for The Best Engineering Design for Work StationWork Station

Ergonomically Work StationErgonomically Work Station

ChairChair

• Tip 1Tip 1: : Adjust the height of your chair to use the Adjust the height of your chair to use the keyboard and mouse properlykeyboard and mouse properly. . After making this After making this height adjustment your feet cannot be placed flat height adjustment your feet cannot be placed flat on the floor, use a foot reston the floor, use a foot rest

Why?Why?• Encourages good posture.• Encourages good posture.• Enables proper sitting height.• Enables proper sitting height.• Avoids pressure placed on the back of the thigh.• Avoids pressure placed on the back of the thigh.• Promotes circulation• Promotes circulation

ChairChair

• Tip 2Tip 2: Adjust your chair to sit in a : Adjust your chair to sit in a reclined position, lean back slightly reclined position, lean back slightly from an upright position. from an upright position.

Why?Why?• Increases comfort.• Increases comfort.• Decreases lumbar disc pressure (lower back).• Decreases lumbar disc pressure (lower back).• Relaxes your back muscles.• Relaxes your back muscles.• Minimizes pressure on the spine, neck muscles and vertebrae. • Minimizes pressure on the spine, neck muscles and vertebrae.

ChairChair

• Tip 3Tip 3: Keep your back naturally curved.  : Keep your back naturally curved.  Support your lower back with a lumbar Support your lower back with a lumbar support (a cushion or a pad). support (a cushion or a pad).

Why?Why?• Helps maintain a natural curve of the spine.• Helps maintain a natural curve of the spine.• Helps maintain good posture• Helps maintain good posture

ChairChair

• Tip 4Tip 4: Have some space between the : Have some space between the undersides of your knees and the seat undersides of your knees and the seat of your chair. of your chair.

Why?Why?• Reduces the pressure applied to the nerves in the back of your knees.• Reduces the pressure applied to the nerves in the back of your knees.• Helps increase circulation• Helps increase circulation. .

ChairChair

• Tip 5Tip 5: Keep your feet flat on the floor : Keep your feet flat on the floor or the footrest.  Do or the footrest.  Do notnot tuck your feet tuck your feet under your chair. under your chair.

Why?Why?• Reduces the pressure applied to the nerves in the back of your knees.• Reduces the pressure applied to the nerves in the back of your knees.• Helps increase circulation• Helps increase circulation. .

ChairChair

• Tip 6Tip 6: Take breaks from sitting in : Take breaks from sitting in you chair.  Stand up, stretch. you chair.  Stand up, stretch.

Why?Why?• Decreases the pressure on the spine and sit bones.• Decreases the pressure on the spine and sit bones.• Helps increase circulation throughout the body . • Helps increase circulation throughout the body .

ChairChair

• Tip 7Tip 7: Sit on a padded seat or a : Sit on a padded seat or a cushion. cushion.

Why?Why?• Support the sit bones.• Support the sit bones.• Helps distribute your weight evenly. • Helps distribute your weight evenly.

ChairChair

• Tip 8Tip 8: : Avoid Avoid looking forward to look looking forward to look at the screen, use the keyboard, and at the screen, use the keyboard, and move the mouse. move the mouse.

Why?Why?• Helps maintain a relaxed neutral posture. • Helps maintain a relaxed neutral posture.

ChairChair

• Tip 9Tip 9: Rest your elbow lightly on a : Rest your elbow lightly on a chair armrest while you are typing or chair armrest while you are typing or doing another task doing another task

Why?Why?• Avoids creating pressure points. • Avoids creating pressure points.

MonitorMonitor

• Tip 1Tip 1: Center the monitor in front of : Center the monitor in front of youyou

Why?Why?• Places the body in a neutral position.• Places the body in a neutral position.

MonitorMonitor

• Tip 2Tip 2: With your back against the : With your back against the back of your chair, place the monitor back of your chair, place the monitor at an arm's length away from you at an arm's length away from you (distance from shoulder to fingertip (distance from shoulder to fingertip while keeping your arm straight). while keeping your arm straight).

Why?Why?• Helps prevent eye strain.• Helps prevent eye strain.• Prevents leaning forward.• Prevents leaning forward.

MonitorMonitor

• Tip 3Tip 3: Position the monitor at eye : Position the monitor at eye level.  This should be about 2" to 3" level.  This should be about 2" to 3" below the top of the monitor casing. below the top of the monitor casing.

Why?Why?• Places your head and neck in a neutral position • Places your head and neck in a neutral position

MonitorMonitor

• Tip 4Tip 4: Remember to blink frequently : Remember to blink frequently and periodically look away from the and periodically look away from the computer screen . computer screen .

Why?Why?• Keeps eyes moist.• Keeps eyes moist.• Prevents squinting and eye muscle fatigue. • Prevents squinting and eye muscle fatigue.

keyboardkeyboard

• Tip 1Tip 1: Position the keyboard so that : Position the keyboard so that your forearms are parallel to your your forearms are parallel to your thighs when your feet are flat on the thighs when your feet are flat on the floor. floor.

Why?Why?• Helps maintain blood flow in the hands and arms.• Helps maintain blood flow in the hands and arms.• Decreases muscle strain and tension. . • Decreases muscle strain and tension. .

keyboardkeyboard

• Tip 2Tip 2: Use a keyboard tray that tilts : Use a keyboard tray that tilts downward, if possible downward, if possible

Why?Why?• Places your wrists in a neutral position. • Places your wrists in a neutral position.

keyboardkeyboard

• Tip 3Tip 3: Center the spacebar of the : Center the spacebar of the keyboard in front of you. keyboard in front of you.

Why?Why?• Helps place your body in a neutral position • Helps place your body in a neutral position

keyboardkeyboard

• Tip 4Tip 4: Do : Do notnot use a wrist rest. use a wrist rest.

Why?Why?• Helps prevent putting pressure on the nerves running • Helps prevent putting pressure on the nerves running through your wrist. through your wrist.

MouseMouse

• Tip 1Tip 1: Place the mouse on the side of : Place the mouse on the side of the hand that is most comfortable to the hand that is most comfortable to you. you.

Why?Why?• Places the arms in a neutral and relaxed position.• Places the arms in a neutral and relaxed position.• Prevents overreaching and twisting of the shoulder, arm and wrist. • Prevents overreaching and twisting of the shoulder, arm and wrist.

MouseMouse

• Tip 2Tip 2: Keep your elbow close to your : Keep your elbow close to your body and allow your arm to relax body and allow your arm to relax while you use the mouse . while you use the mouse .

Why?Why?• Places the arms in a neutral and relaxed position.• Places the arms in a neutral and relaxed position.• Prevents overreaching and twisting of the shoulder, arm and wrist. • Prevents overreaching and twisting of the shoulder, arm and wrist.

MouseMouse

• Tip 3Tip 3: Use the mouse with your : Use the mouse with your elbow as a pivot point.  Keep wrist elbow as a pivot point.  Keep wrist straight straight

Tip Why?Tip Why?• Minimize wrist movement• Minimize wrist movement• Maintain neutral position of the hand and wrist.• Maintain neutral position of the hand and wrist.• Helps prevent tendon damage. • Helps prevent tendon damage.

MouseMouse

• Tip 4Tip 4: Do not use a mouse that : Do not use a mouse that forces you to bend your wrist. forces you to bend your wrist.

Why?Why?• Inhibit over-stretching of the hand and fingers• Inhibit over-stretching of the hand and fingers• Prevent wrist deviation.• Prevent wrist deviation.• Maintain a neutral position • Maintain a neutral position

MouseMouse

• Tip 5Tip 5: Do not overuse the scroll : Do not overuse the scroll wheel. wheel.

Why?Why?• Prevents overuse of the thumb which can lead to • Prevents overuse of the thumb which can lead to DeQuervain's disease. DeQuervain's disease.

Document holderDocument holder

• Tip 1Tip 1: Use a document holder and : Use a document holder and place it in front of the monitor or place it in front of the monitor or next to the monitor. next to the monitor.

Why?Why?• Prevents neck and eye strain. • Prevents neck and eye strain.

PhonePhone

• Tip 1Tip 1: Do : Do notnot cradle phone between cradle phone between neck and shoulder.  Instead, hold the neck and shoulder.  Instead, hold the phone in your hand and do not twist phone in your hand and do not twist your neck, or use a headset. your neck, or use a headset.

Why?Why?• Reduces muscle strain on neck, shoulder and back.• Reduces muscle strain on neck, shoulder and back.• Avoids compressing the nerves in the neck and shoulder region. • Avoids compressing the nerves in the neck and shoulder region.

PhonePhone

• Tip 2Tip 2: Hold your phone to your ear : Hold your phone to your ear and keep your neck and ear straight. and keep your neck and ear straight.

Why?Why?• Prevents muscle fatigue in the neck/shoulder region. • Prevents muscle fatigue in the neck/shoulder region.

If You Have Questions you may If You Have Questions you may contact me at:contact me at:

absmutairi@se.com.saabsmutairi@se.com.saororabsmutairi@gmail.comabsmutairi@gmail.com

Thank YouThank You