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TIPS FOR HEALTH PROMOTING WORKPLACE ERGONOMICS by Dr. Ashley Campbell-Bird

1. PREVENTING EYE STRAIN – Every 20 minutes, take a break and focus your gaze on something a distance from where you are sitting. Blink 5-10 times to refresh your eyes.

2. FOREARM POSITION – Only two-thirds of your forearms should be on the desk – elbows off, so that the cushioned part of your arm makes contact with the desk.

3. SEATED POSITION – Move your chair so that your stomach is close to the desk; your armrests should just slide underneath. Raise or lower your seat height until you feel weight lift off your shoulders.

4. HIP POSITION – Your hips should be just higher than your knees, your back flush against the seat.

5. MONITOR POSITION – The top of your monitor should be level with the top of your head and the centre of the screen comfortable with your line of vision and lined up with your keyboard and body.

7. DESK ORGANISATION – Keep things you use often within easy reach. Avoid using a laptop on your lap to avoid neck and shoulder strain.

8. STANDING DESKS – Standing desks are amazing for health promoting ergonomics. It’s important to periodically switch up your standing position. If you feel tension in your hips and thighs, take a break and sit.

If you would like to have your workstation assessed and personalised recommendations made, Dr. Ashley is only too happy to help.

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