Photo by Nathan Riley on Unsplash
Desks aren't custom made for individuals. They are made for everyone.
So ergonomics expert Jon Cinkay from the Hospital for Special Surgery put together a video to show people how to make your desk and office chair adapt to you and not the other way around.
To make it even easier to get set up, below is a checklist in picture form so you can quickly set up your desk ergonomically.
Step 1) Adjust your chair
Make sure your elbows are bent to 90 degrees
Make sure your feet are touching the floor; use a footstool or even a stack of paper
Step 2) Adjust your monitor
Make sure your monitor is arm's length away
Raise your monitor up until the top of your screen is eye-level
If you work with two monitors and one is your primary monitor you want that monitor directly in front of you
If you work with two monitors and you use them equally, you want them lined up so you are directly in the middle of the two
If you use a laptop, use a kickstand to raise it to the proper height
Then you can attach an external keyboard and mouse to it!
Step 3) Mind your mouse & keyboard
The key: don't reach for your tools! Where your hands end up is where your keyboard should be
Move your mouse from your elbow, not your shoulder
And lastly, remember to get up from your desk at least once an hour.
Get up and walk, get something to eat, get something to drink... just get up!
Hope this was helpful and to see the full video which also includes some basic exercises you can do while sitting in your chair to improve your posture, here is the link.