Your Work Posture; Additional Ergonomic Issues - HP Workstation x2000 Getting Started Manual

Your Work Posture

Sitting in one position for long periods can be uncomfortable. To minimize the
potential risk for physical discomfort or injury, it's important that you maintain a
proper posture.
•
Head. When viewing your monitor, your head should not be tilted more than
15 degrees forward, and do not turn your head toward either side.
•
Back. While sitting at your work surface, make sure your back is supported
by the chair's backrest in an erect position or angled slightly backwards.
•
Arms. Make sure your arms and elbows are relaxed and loose, with your
upper arms perpendicular to the floor or tilted downward not more than 15
degrees. Keep your forearms and hands approximately parallel with the floor
with elbows bent between 70 and 115 degrees. Keep your elbows close to your
sides (less than 20 degrees away from your body).
•
Hands, Wrists, Forearms. Try to keep your hands wrists and forearms in a
relaxed neutral position when using your mouse keyboard or other input
devices. For example, while using your keyboard and mouse, rest your
forearms (flat) on your desktop.
•
Legs. Your thighs should be horizontal or angled slightly downward. Your
lower legs should be near a right angle to your thighs. Make sure there is
sufficient room under the work surface for your legs.
•
Feet. If after adjusting your chair you cannot rest your feet comfortably on the
floor, use a footrest, preferably one that can be adjusted in height and angle.

Additional Ergonomic Issues

•
Look away from the screen from time-to-time to help reduce eyestrain. Focus
on distant objects briefly, and blink periodically to lubricate your eyes. You
also should have your eyes checked on a regular basis and ensure your
eyeglass prescription is suitable for working on a computer monitor.
•
Remember to occasionally shift position and move your body. Keeping your
body in one position for long periods is unnatural and stressful. When
prolonged work is required, take frequent short breaks. As a rule of thumb, a
five or ten minute break every hour is a good idea. Short frequent breaks are
more beneficial than longer less frequent breaks. Data show that people who
work for long periods of time without a break may be more prone to
ergonomic injury.
•
Changing tasks frequently will help prevent muscle stiffness. Examples:
alternating between keyboarding, reading, writing, filing, and moving around
in your work environment, helps you maintain a relaxed posture.
Occasionally stretch the muscles in your hands, arms, shoulders, neck and
back. You should stretch at least as often as you take brief task breaks — at
Chapter 1
Setting Up and Using Your Linux Workstation
Working In Comfort and Safety
21