An ergonomics checklist (posture and procedures for the office)

  • Sit with your back against the chair back.
  • Pull your chair in to the desk as far as you can.
  • Tuck your chin in – avoid “peering” into the monitor.
  • Don’t slouch – pull shoulders back and keep upper back straight and flat.
  • Relax shoulders – avoid elevating or “hunching” shoulders.  Relax elbows close to torso.
  • Change position frequently in your chair.
  • Alternate tasks every 15-30 minutes if possible.
  • Take two-minute micro-breaks from your desk every hour.  Walk around the office.
  • Always take a full lunch break and eat lunch away from your desk.
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