This document discusses ergonomics and musculoskeletal disorders that can result from poor ergonomics. It provides examples of bad ergonomic practices and tips for adjusting one's workstation, including the chair, monitor height and position, keyboard and mouse placement. Specific guidance is given for laptop users. Exercises are recommended to do at the workplace to help prevent injuries. The document emphasizes the importance of controlling occupational hazards by properly adjusting one's work environment.

2. CONTENTS
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3. Understanding Ergonomic
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4. Examples of Bad Ergonomic
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5. Is this you?

6. Poor Ergonomics

7. • Common Muskuloskeletal
Disorder
- Thoracic Outlet Syndrome
- Tendonitis
- Trigger finger
- Carpal Tunnel Syndrome
- Tennis Elbow
- Neck and Back injuries
- Bursitis
- Strains/Sprains
Common Muskuloskeletal Disorder

8. Column layout

10. Controlling Occupational Hazards
by :
Adjusting WORKPLACE

11. Adjusting Chair

12. Adjusting Arm Rest & Height
of Monitor

13. Adjusting Height of
Monitor

14. Adjusting Arm Rest & Height
of Monitor

15. Adjusting Arm Rest & Height
of Monitor

16. Wrist Pad
Hand & Finger Placement

17. Organising Work Station

18. Laptop Hazards

19. If you are working in Laptop
for more then an hour
• Full size keyboard
• External mouse
• Raising the laptop to eye level to promote neutral body postures
• Adjusting arm rest so that shoulder are relaxed and angle of elbow at least 90
degrees ( sitting in a chair)
• Viewing distance according to the screen and character size 19''-35'' and place
the screen on top of the eye height or just below 2''
• Working with document use inline document holder b/w the screen and
keyboard

20. Organising Work Station

21. Mobile Phone
Ergonomic

22. Mobile Phone
Syndrome

26. Exercises at work place

27. •
Healthy Living

28. Neck Strengthening Exercise

29. Shoulder Strengthening Exercise

30. Hands, Shoulder, Back
Stretching Exercise

32. Thank You
BANGLORE CHENNAI MUMBAI PUNE GURGAON
Thank You
BENGALURU CHENNAI MUMBAI PUNE GURGAON
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