Arrange Your Equipment
Arrange your equipment so that you can work in a natural and relaxed position. Place items that you use frequently within easy reach. Adjust your workstation setup to the proper height (as described in this appendix) by lowering the table or stand that holds your computer equipment or raising the seat height of your chair. Position your notebook computer directly in front of you for increased safety and comfort.
Adjust Your Chair
Your chair should be adjustable and stable. Vary your posture throughout the day.
Check the following:
!Keep your body in a relaxed yet upright position. The backrest of your chair should support the inward curve of your back.
!Use the entire seat and backrest to support your body. Tilt the backrest slightly (90° to 105°). The angle formed by your thighs and back should be 90° or more.
!Your seat depth should allow your lower back to comfortably contact the backrest. Make sure that the backs of your lower legs do not press against the front of the chair.
!Extend your lower legs slightly so that the angle between your thighs and lower legs is 90° or more.
!Place your feet flat on the floor. Only use a footrest when attempts to adjust your chair and workstation fail to keep your feet flat.
!Be sure that you have adequate clearance between the top of your thighs and the underside of your workstation.
!Use armrests or forearm supports to support your forearms. If adjustable, the armrests or forearm supports should initially be lowered while all the other adjustments discussed in this appendix are made. Once all these adjustments are completed, raise the armrests or adjust the forearm supports until they touch the forearms and allow the shoulder muscles to relax.
Adjust Your Input Devices
Note the following points when positioning your notebook computer or any external input devices.
!Position your keyboard directly in front of you. Avoid reaching when using your keyboard or mouse.
