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Proper
posture
at
work
is
a
fundamental
component
to
a
sustainably
healthy
lifestyle.
Many
people
are
active
and
healthy
in
their
personal
lives,
but
pay
little
attention
to
their
health
while
at
work.
Or
even
worse,
many
other
individuals
have
unhealthy
habits
both
at
work
and
at
home.
This
E-Guide
will
provide
you
with
the
information
necessary
to
design
a
posturally
and
ergonomically
correct
workspace
with
a
minimal
budget.
When
you
implement
these
suggestions
you
will
experience
a
myriad
of
benefits,
including
better
comfort
at
work,
less
pain
and
joint
stiffness,
more
energy,
highly
focused
attention
on
important
activities,
and
a
greater
level
of
self-confidence.
Give
your
workspace
an
ergonomic
makeover
and
reap
the
benefits
of
better
health.
A
recent
poll
determined
that
86%
of
employees
that
work
at
a
desk
job
were
uncomfortable
during
work.
The
poll
determined
that
workers
would
be
more
pleasant
on
the
job,
more
productive,
and
less
stressed
if
their
workspace
design
was
ergonomically
correct.
It
makes
sense,
wouldnt
you
be
happier
on
the
job
too
if
you
were
pain
free
and
able
to
concentrate
better?
What
many
employees
and
employers
may
not
know,
is
that
they
are
actually
putting
their
bodies
at
risk
for
early
onset
degeneration
if
they
dont
take
action
to
make
their
workspace
a
safe
postural
environment.
Your
body
is
simply
not
designed
to
sit
in
the
average
work
chair.
Nor
is
the
body
designed
to
sit
for
prolonged
periods
of
time
as
is
required
by
many
jobs.
If
you
are
like
the
majority
of
employees,
your
desk
needs
a
makeover.
Consider
your
workspace
design
and
how
you
can
make
it
more
ergonomically
efficient
and
comfortable
for
your
bodys
needs.
The
long-term
benefits
of
proper
posture
and
ergonomics
demonstrate
a
significant
return
on
investment
in
terms
of
financial
gains
and
health
benefits.
And
dont
worry,
weve
got
your
back
regarding
the
budget.
Precise
ergonomic
design
does
not
necessarily
require
a
high
price
tag.
Ergonomic
Reference
How
To:
Avoid
Place
most
commonly
used
items
in
front
of
you
within
less
than
an
arms
reach
away
excessive
You
should
be
able
to
grab
your
most
commonly
used
work
tools
reaching
without
straining
your
arms,
twisting
your
spine,
or
shifting
your
weight
distribution
from
one
side
or
the
other
Price
point:
FREE
Headset
or
Instead
of
holding
your
phone
to
the
side
with
your
neck
bent
and
shoulder
contracted,
utilize
a
headset
or
hands
free
telephone
hands
free
The
headset
or
hands
free
telephone
allows
you
to
move
around
telephone
comfortably
and
perform
your
job
tasks
with
good
posture
while
still
able
to
talk
on
the
phone
Bending
the
neck
to
one
side
to
hold
a
telephone
and
looking
down
at
a
telephone
to
text
message
are
of
the
most
common
causes
of
neck
pain
Price
point:
As
low
as
$6.50,
up
to
$59
AMERICAN
POSTURE
INSTITUTE
4
Adequate
You
should
be
able
to
sit
comfortably
for
an
hour
or
more
without
slouching
your
shoulders
or
hips
forward
chair
support
Chair
should
be
adjusted
to
a
proper
height
allowing
you
to
have
both
feet
on
the
ground.
Your
hips
and
knees
should
be
in
alignment
creating
a
90
degree
angle
between
your
hips
and
legs
and
a
90
degree
angle
between
your
upper
and
lower
leg
at
the
knee
joint
Chair
should
provide
adequate
lumbar
support
allowing
you
to
sit
with
your
hips
aligned
under
your
shoulders.
If
you
feel
the
need
to
shift
your
hips
forward,
your
lumbar
spine
is
not
adequately
supported
There
should
be
adequate
spinal
support
allowing
you
to
sit
all
the
way
back
in
the
chair
while
keeping
your
spine
straight
and
your
shoulders
rolled
back
For
best
results:
consider
using
an
exercise
ball
instead
of
a
chair.
By
sitting
on
an
exercise
ball
it
requires
you
to
engage
your
core
musculature
to
stay
upright.
You
will
strengthen
your
core
while
sitting
at
work
all
day
Price
point:
As
low
as
$10,
up
to
$95
Keyboard
Your
keyboard
and
mouse
should
be
placed
at
elbow
height
so
you
can
maintain
a
neutral
position
of
your
wrists
while
typing
and
mouse
Avoid
excessive
wrist
flexion
for
prolonged
periods
of
time
utilization
Your
keyboard
and
mouse
should
be
comfortably
placed
in
front
of
and
you
so
that
you
can
sit
up
straight
with
your
shoulders
back
and
type
comfortably
placement
For
best
results:
utilize
a
small
cushion
under
your
wrists
to
allow
neutral
wrist
position
Price
point:
As
low
as
$30,
up
to
$399
(for
keyboard
and
mouse),
as
low
as
$9,
up
to
$34
(for
keyboard
and
mouse
wrist
pads)
Foot
Feet
should
comfortably
reach
the
ground.
Both
feet
should
be
placed
on
the
ground
with
equal
weight
distribution
placement
Avoid
crossing
your
legs
while
seated
If
your
feet
dont
reach
the
ground,
place
a
footrest
below
your
feet
Price
point:
As
low
as
$17,
up
to
$102
Avoid
Place
most
commonly
used
items
in
front
of
you
to
avoid
twisting
your
spine
to
grab
work
tools
excessive
When
turning
to
the
side,
contract
your
core
musculature
to
support
spinal
your
spine
twisting
When
lifting
objects
always
stand
directly
in
front
of
the
object
being
lifted,
avoid
bending
to
the
side
to
lift
an
object
Price
point:
FREE
Avoid
Survey
your
workspace
for
cracks
in
the
ground
or
uneven
surfaces
that
you
can
trip
over
standing
on
If
unable
to
fix
the
floor,
avoid
walking
or
standing
in
that
area.
uneven
Standing
on
uneven
surfaces
can
cause
preventable
injuries
surfaces
If
standing
on
an
uneven
surface
be
mindful
of
your
posture,
avoid
shifting
more
weight
to
one
side
than
the
other.
Stand
with
equal
weight
distribution
over
both
feet
Price
point:
FREE
Adequate
Allow
adequate
clearance
room
for
arms
and
legs
while
seated
and
standing
clearance
Your
knees
should
not
hit
the
desk
and
your
elbows
should
not
hit
room
the
desk
or
chair
When
turning
from
side
to
side
you
should
not
hit
or
run
into
any
objects
Keep
sharp
objects
away
from
edges
Price
point:
FREE
Proper
hip
Align
your
hips
under
your
alignment
shoulders
While
seated
it
is
more
common
that
the
hips
will
be
anterior
(in
front
of
the
shoulders),
be
aware
of
this
and
tuck
your
pelvis
back
into
proper
alignment
by
contracting
your
core
musculature
While
standing,
it
is
more
common
that
the
hips
will
be
posterior
(behind
the
shoulders)
causing
an
increased
curvature
of
the
lower
back.
Pull
your
pelvis
forward
by
contracting
your
core
musculature
The
hips
should
be
equal
height
from
right
to
left
Proper
Feet
and
knees
should
be
position
and
pointed
forward
weight
Avoid
shifting
weight
unequally
to
one
side
distribution
of
When
there
is
an
unbalanced
the
lower
shift
of
weight
certain
extremities
articulations
absorb
more
stress
and
there
is
uneven
muscle
activation
While
seated,
place
each
foot
on
the
ground,
avoid
crossing
one
leg
over
the
other
While
standing,
avoid
holding
heavy
bags
or
items
on
one
side
of
the
body
for
prolonged
periods
of
time.
This
will
cause
AMERICAN
POSTURE
INSTITUTE
13
a
compensation
pattern
of
weight
distribution
throughout
the
rest
of
the
body
Proper
Avoid
excessive
reaching
and
position
of
strain
of
the
arms
and
upper
upper
extremity
While
at
work,
whether
seated
extremities
or
standing,
organize
your
workspace
so
you
can
work
at
elbow
height
Repetitive
reaching
and
strain
of
the
upper
extremities
can
cause
awkward
postures
and
unnecessary
spinal
twisting
While
working
at
elbow
height,
there
should
be
a
right
angle
at
the
elbow
between
the
shoulder
and
the
wrist
Keep
your
arms
close
to
the
center
of
your
body
Keep
wrists
in
a
neutral
position,
avoiding
excessive
flexion
or
extension
(flexion
is
more
common)
Adequate
shoe
Foot
injuries
are
common
in
the
support
workplace.
People
who
stand
for
long
hours
at
work
often
have
sore
feet
and
low
back
pain
If
you
work
in
a
place
with
heavy
or
sharp
objects
it
is
important
to
protect
your
feet
from
lacerations
with
good
shoes
that
cover
your
feet
Shoes
with
adequate
support
have
good
arch
support,
fit
snuggly
but
are
not
too
tight,
are
the
proper
size
(not
too
large)
Shoes
with
poor
support
are
high
heels
and
pointed
shoes