ARE YOU FAMILIAR WITH THE TERM NEUTRAL POSTURE?
Neutral Posture refers to the resting position of each joint where there is the least tension and pressure
on nerves, tendons, muscles, and bones. It is also the position where muscles are at their resting length
- neither contracted nor stretched. Muscles at their resting length perform most efficiently.
Our bodies are designed to have an amazing range of movement.
However, we spend more than half of our waking hours at work sitting in front of a computer.
It is physically demanding on our muscles, joints, nerves, and circulation to
maintain seated work postures for long periods of time.
Practice these Neutral Postures for a more healthy, comfortable YOU!
ALTERNATE FROM SEATED TO STANDING POSTURES
Changing positions throughout the day gives your body
the opportunity to work, stretch, and relax.
Varying your movements also promotes better circulation.
Solutions: Electric Sit-to-Stand Workstations
or Manual Height Adjustable Workcenters
SIT BACK IN YOUR CHAIR AND USE THE LUMBAR SUPPORT
Make sure the lumbar support in your chair's backrest is aligned properly with your lower back to provide constant support and reduce daily discomfort.
More importantly, be sure you have the appropriate sized chair for your stature.
(ie: standard, petite, plus, and tall chairs are available)
Solutions: Adjustable Ergonomic Chairs
POSITION THE MONITOR DIRECTLY IN FRONT OF YOU
Center the monitor in front of you so the top of the screen is at
or below eye level to reduce neck, shoulder, and eye strain.
Solutions: Monitor Risers, Laptop Stands, or Flat Panel Monitor Arms
AVOID CRADLING THE PHONE
Using a headset is the best option, but you can also use a phone
shoulder rest, or the speaker feature of your phone to minimize
repetitive neck and shoulder discomfort.
Solutions: Wireless Headsets
SIT WITH YOUR KNEES AT THE SAME LEVEL AS YOUR HIPS
Sit with your knees at the same level as your hips so your thighs are parallel to
the floor and your feet are on the floor. If your feet do not touch the ground,
lower the height of your chair or use a footrest to support your feet.
Solutions: Adjustable Ergonomic Chairs or Footrests
WORK WITH YOUR ELBOWS CLOSE TO YOUR SIDES
Key and mouse with your shoulders relaxed and your elbows close to your sides
at a 90 degree angle, supported by arm chair rests. This neutral posture will
reduce tension in your shoulders, arms, wrists, and hands.
Solutions: Adjustable Ergonomic Chairs and Keyboard-Mouse Systems
POSITION YOUR KEYBOARD AND MOUSE NEXT TO EACH OTHER
Make sure your wrists are straight and in-line with your forearms. You may need
wrist rests to eliminate typing or mousing with bent wrists. Doing this is also a preventative measure to avoiding symptoms of carpal tunnel syndrome.
Solutions: Keyboard-Mouse Systems and Wrist Rests