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Ergo Checklist
| Measure | Details | Measure Met? |
|---|---|---|
| Keyboard height | Adjust keyboard height so arms and forearms are at right angles or slightly greater and forearms and hands form straight lines. | |
| Keyboard-to-user distance | Keyboard-to-user distance should allow user to relax shoulders with elbows hanging close to body. | |
| Keyboard slope | Position keyboard flat or slightly negatively sloped. | |
| Mouse-to-user distance | Mouse should be directly next to the keyboard. | |
| Mouse height | Adjust mouse so it is close to and on the same level as the keyboard. |
| Measure | Details | Measure Met? |
|---|---|---|
| Seat height | Adjust seat height so feet are flat on the floor or footrest, knees are bent at right angles and thighs are horizontal to floor. | |
| Seat back | Adjust seat back so it supports the lumbar curve of the low back. | |
| Seat pan depth | Adjust seat pan depth so front edge of seat is about 2 - 4" from the backs of knees. | |
| Seat pan tilt | Adjust seat pan tilt so hips and tops of thighs are at right angles or slightly greater. | |
| Armrest position | Adjust armrests so that they are out of the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.). |
| Measure | Details | Measure Met? |
|---|---|---|
| Monitor height | Adjust monitor height so top of screen is at or slightly lower than eye level. | |
| Screen-to-user distance | Viewing distance is approximately arms distance away (16"- 28"). | |
| Monitor alignment w/ user | Monitor and keyboard should be placed directly in front of user. | |
| Visual comfort of screen | Monitor should be positioned to avoid glare (perpendicular to window/ strong light source) |
| Measure | Details | Measure Met? |
|---|---|---|
| Leg clearance at workstation | Width = 2" + hip width, Height= Highest point of thighs or higher, Depth= Allows proper sitting position while giving foot/knee clearance | |
| Placement of frequently used items | Keep frequently used items (i.e. phone) close at hand | |
| General task lighting | Ensure lighting is not direct or overly bright. |
| Measure | Details | Measure Met? |
|---|---|---|
| Frequency of microbreaks | Get out of chair at least once per hour, microbreak every 30 min of keyboarding | |
| Keyboarding posture | Keep wrists straight, avoid supporting wrists on any surface while typing | |
| Sitting posture | Upright or slightly reclined posture, maintain slight hollow in lower back. | |
| Phoning posture | Avoid tilting head/neck to cradle the phone. Use hand to hold receiver or wear headset. | |
| Alternate tasks | Break up long periods of continuous computer use by performing small tasks/ errands. |
Contact our office at (760) 750-4502 for any more ergonomic questions you may have.