Ergonomics and Chair Exercises

This has been adopted from my "Be Fit While You Sit" Power Point Presentation.  It's so much better when presented that way, but I hope this helps.  For more information on when the next "Be Fit While You Sit" presentation will be taking place, please call our office  (434) 270-8971  Dr. Brian

The Perfect Ergo Set Up
ƒÞ Ergonomic Chair
ƒÞ Adjustable lumbar support (slim rest if needed)
ƒÞ Chair Back @ 135 degrees (easier on spine)
ƒÞ Adjustable Armrests for neutral arm position
ƒÞ Adjustable up/down chair so feet can rest flat on floor (ergonomic footrest if too high)
ƒÞ Adjustable seat angled slightly backward or to comfort
ƒÞ Swivel chair for ease of movement

COMPUTER ERGONOMICS
The Cockpit
ƒÞ Everything¡¦s Within Reach
ƒÞ Less Important Things are Farther Away
ƒÞ Allows For Maximum Comfort and Minimum Effort
ƒÞ Flexible

 Your Cockpit
ƒÞ Organized Workstation (document stands, drawers, pens, pencils, etc. within easy reach)
ƒÞ All most commonly used things closest, least used things furthest. 
ƒÞ Monitor height (Top @ 2-3¡¨ above eye level)
ƒÞ Adjustable desk, LCD adjustable monitor arm, adjustable laptop stand
ƒÞ Monitor Distance to avoid eye strain Great Lighting (perpendicular to screen)

Your Cockpit
ƒÞ Proper Hand and Wrist positioning. Wrists straight and flat.
ƒÞ Negative Tilt keyboard tray with adjustable mouse platform.
ƒÞ Telephone Headset and Ergonomic Phone stand.
ƒÞ Glare reducing (anti glare/anti radiation filter)

Exercises at Your Workstation
Neck Stretches
ƒÞ Up and down, side to side, rotate and combo.
ƒÞ 3x

Eye and Neck Strain