HOW TO WORK SAFELY AT HOME
90 is the Magic Number
The first thing to do when setting up your workstation ergonomically is to ensure that you have your joints aligned correctly, and when doing this, remember that 90 degrees is what you’re aiming for. That means, your ankles, knees, hips and elbows should all be at a 90 degree angle. It might help to have someone take a photo of you at your workstation so you can look at the angles of your joints.
FEET. If your feet don’t reach the floor or aren’t flat, try a large book to prop them up, it’s important that your feet are flat and supported to ensure your posture muscles don’t tire throughout the day.
BACK. Your back should be straight. If you don't have an ergonomic chair, you can purchase a back and lumbar support to help you avoid slouching throughout the day.
WRISTS. Your wrists in a neutral position – not flexing up or reaching down as that puts strain on the wrists. You may need to raise your chair to correct this. You can add a pillow or seat pad to increase your height.
NECK. View your screen and documents with a straight neck. Your screen should be straight in front of you when your back and neck is straight, with your eyes looking in the top two thirds of the screen.
DESKTOP MONTOR TOO LOW: If you’re working from a desktop computer, this can be corrected using a computer stand or some large books.
LAP TOP: You can prop the laptop up with books or a laptop riser or use a second screen. Use a seperate mouse and keyboard to ensure your neutral wrist position is maintained.
AVOID CONTACT SURFACE WITH WRISTS, HANDS or ARMS: Use a seat pad to raise yourself higher so that your hands "float" while typing (think of playing a piano).
PHONE: Use the speakerphone or microphone/voice activation for cell phone texting; don’t brace the handset or cell phone between the neck and shoulder.
REMEMBER TO MOVE. Having your workspace setup ergonomically is important for sustaining long periods of sitting, but it’s recommended that you get up and move around throughout the day. Ideally, you should have movement breaks once every half an hour, allowing your body to use different muscles and reset.
APPS- BREAK TIMERS:
Stand Up! The Work Break Timer App by Apple - Download through the App icon
“Break Timer” or “Micro Breaks” on Google Chrome - These are simple and free break
timers for Macintosh and PC computers that can be downloaded as extensions.