Ergonomics is the study of fitting a work environment to a worker. This document provides tips for computer users to avoid injury from static posture. It recommends taking 5 minute breaks every hour away from the computer and performing simple stretches for the hands, back, shoulders, neck and at the computer desk to relieve stiffness. Exercises include clenching and releasing fists, shoulder rotations, side-to-side head turns, and back stretches.

1. Ergonomic Tips for Computer Users
Ergonomics:
Study of how people physically
interact with their work – fitting
the job, the equipment and the
work environment to the worker.

2. Office of Horrors

3. Ideal Office

4. Additional Setup Steps
• Eliminate any reflection on your monitor. • Position any additional equipment in
accessible places.

5. Exercises for the office
 One of the biggest injury risk factors is static posture.
 Try to spend at least 5 minutes every hour away from your computer.
 Remember to ONLY stretch to the point of mild tension.
 Try to incorporate the stretches into your daily routine.
 This slide provides some illustrations of simple active stretches to perform at the
office.
Hand Exercises
 Tightly clench your hand into a fist and release, fanning out the fingers. Repeat
3 times

6. Back and Shoulder Exercises
 Stand up straight, place your right hand on your left shoulder and move
your head back gently. Do the same thing for the right shoulder

7. Head and Neck Exercises
 Move head sideways from left to right and back to left
 Move head backwards and then forward

8. Computer and Desk Stretches …
 Sitting at a computer for long periods often cause neck and shoulder
stiffness and occasionally lower back pain. Do these stretches every
hour or so throughout the day or whenever you feel still. Also be sure to
get up and walk around the office whenever you think of it. You’ll feel
better.

9. … Computer and Desk Stretches …

10. … Computer and Desk Stretches