•Head — Do not tilt your head forward by more than 15 degrees, and try not to turn your head toward the side.

•Back — While sitting at your work surface, make sure your back is supported by the chair’s backrest in an erect position or angled slightly backwards.

•Arms — Make sure your arms and elbows are relaxed and loose, with your upper arm perpendicular to the floor or slightly forward. Keep your forearms and hands approximately parallel to the floor with elbows bent between

70 and 115 degrees. Keep your elbows close to your sides (less than 20 degrees away from your body).

•Legs — Your thighs should be horizontal or angled slightly downward. Your lower legs should be near a right angle to your thighs. Make sure there is sufficient room under the work surface for your legs.

•Feet — If after adjusting your chair you cannot rest your feet comfortably on the floor, use a footrest, preferably one that can be adjusted in height and angle.

Overall

•Look away from the screen from time-to-time to help reduce eyestrain. Focus on distant objects briefly, and blink periodically to lubricate your eyes. You also should have your eyes checked on a regular basis and ensure your eyeglass prescription is suitable for working on a monitor screen.

22 Getting Started