Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then release. Stretch Up: Sit up straight and imagine a cable attached to the top of your head. Gradually stretch to be as tall as possible, hold for a few seconds, then relax.
Arms: Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few seconds. Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then rotate so backs of hands face each other. Hands and Wrists: Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm.
Hold for a few seconds, then relax. Repeat on other side. Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then release. Feet: Toe Curl: Flex toes up, then curl toes under. Foot Rotation: Circle foot slowly from the ankle, then reverse. Eyes: Eye Rolls: Roll your eyes clockwise then counterclockwise briefly. Palm Eyes: Without touching your eyes, cup hands lightly over eyes for 30 seconds to rest them from light.
Ergonomics aims to improve workspaces and environments to minimise risk of injury or harm. In the greater population : The number of people in Australia aged 75 and over is forecast to double over the next 50 years. With this, equipment, services and systems will need to be designed to accommodate the increasing needs of the ageing population, applying to public transport, building facilities, and living spaces.
Ergonomics is a relatively new branch of science which celebrated its 50th anniversary in , but relies on research carried out in many other older, established scientific areas, such as engineering, physiology and psychology.
This includes: mental workload decision-making human-computer interaction human reliability attitudes stress motivation pleasure cultural differences Organisational ergonomics is about optimising the organisational structures, policies and processes of socio-technical systems. This includes: communication work design staff resource management working time patterns co-operative work quality management organisational culture To ensure that you keep your end users' needs in focus at all times, you should make ergonomists an integral part of your design development team.
Printer-friendly version. Invest NI's design support for business. Also on this site. Choose and work with a designer. Managing your design projects. The correct computer ergonomics to follow How do you know if your desk is at the right height?
What is computer desk lighting ergonomics? What are the benefits of a sit-stand workstation? Computer ergonomics and working from home What are the health risks of working at a computer frequently?
Computer vision syndrome Computer vision syndrome refers to a group of eye and vision-related problems that result from prolonged computer use.
Symptoms of computer vision syndrome include the following: Dry Eyes Just like other digital devices, computers can cause dry eyes, as they can affect the way we blink. Eyestrain Eyestrain can occur when we force our eyes to focus in an unhealthy, unnatural position.
Blurred Vision Blurred vision is commonly caused by looking at a screen that is too bright or sitting too close to a monitor. Headaches Headaches are a common complaint from people who spend prolonged periods sat at a computer. Neck and back pain Workers often adopt to a certain position to see the screen better. Carpal tunnel syndrome Carpal tunnel is a condition that causes pain, numbness, and tingling in the hand and arm.
The correct monitor height and placement Placing your computer monitor so it is not level with your eyeline is a common cause of computer vision syndrome and back and neck injury. Recommended Product Shop the Reach Spring Assisted Monitor Arm — Awarded Ergonomics Excellence by FIRA — 10 Year Warranty — Spring assistance for fingertip movement — Folds flat into 80mm of space — Integral cable management Reduce screen glare To prevent headaches and computer vision syndrome, you should ensure you adjust your monitor so that its brightness is approximately equal to the area behind it.
The correct mouse placement The mouse should be positioned so it keeps your arms at or below a degree angle. The image below demonstrates how a hand should be placed comfortably on the mouse: If you still uncomfortable holding the mouse, you can invest in a wrist rest.
The correct keyboard placement Ergonomic experts recommend placing a keyboard just below elbow level. Keep key objects close to you You should organise your ergonomic computer workstation so that key objects are close to you.
Use a hands-free headset when talking on the phone Using a hands-free headset can prevent strains from placing our hands in the same position frequently when we answer the phone.
How do you know if your desk is at the right height? Your hands should be rested comfortably on your desk if your desk is at the right height You can read more about the correct ergonomic sitting position in our guide What is the correct ergonomic sitting posture in the office? They can provide the following benefits: Standing can reduce back and neck pain as it provides the chance to stretch your muscles Standing frequently can help improve mood and energy levels Combining standing and sitting throughout the day can reduce the risk of leg aches and cramps Our Active Electric Sit Stand Workstation instantly converts any desk into a sit-stand workstation.
Shop our Active Electric Stand Workstation — Instantly converts any desk into a sit-stand workstation — mm x mm solid working surface — Quick and easy assembly — Comes complete with a single and double supports — Power assisted height adjustment Computer ergonomics and working from home With the current COVID 19 pandemic, many of us are now working from home and unable to go into our offices.
Avoid working from a laptop If you can, avoid working from a laptop. Pay attention to the placement of your monitor When working from home, it can be tempting to be more relaxed about the placement of your monitor.
Avoid working in your bed or on the sofa Not only can working away from a proper desk reduce your motivation and productivity; it can also be a cause of back and neck pain. Rotherham S65 1EN View on map.
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