Computer workstations: Workstation components - Telephones.Occupational Safety and Health Administration. Computer workstations: Workstation components - Pointer/mouse.Computer workstations: Workstation components - Keyboards.Computer workstations: Workstation components - Desks.Computer workstations: Workstation components - Chairs.Shifting your position, standing up and moving will ease strain on your body and help you stay healthier. While you're seated, stretch your hands, fingers and arms from time to time. Get up and walk around as often as you can throughout the workday. Remember, no matter how well your workspace is set up for proper ergonomics, sitting in the same position for hours at a time isn't good for your body. Don't cradle the phone between your head and neck. If you spend a lot of time on the phone, or if you often type or write while you're using the phone, put the phone on speaker or use a headset. Stand up to get anything that you can't comfortably reach while sitting. Keep objects you use often - such as the phone, stapler or printed materials - close to your body to minimize reaching. If you use a laptop at your desk, consider getting an external keyboard and mouse, along with a laptop stand, to more closely mimic a desktop computer setup. Using a laptop computer may lead to discomfort because of the low screen height and cramped keyboard and touchpad. If you wear bifocals, lower the monitor an additional 1 to 2 inches (about 2 to 5 centimeters) for more comfortable viewing. The top of the screen should be at or slightly below eye level. The monitor should be no closer to you than 20 inches (about 50 centimeters) and no further away than 40 inches (about 100 centimeters). Place the computer monitor straight in front of you, directly behind your keyboard, about an arm's length away from your face. If possible, set the sensitivity of the mouse or pointer so you can use a light touch on it. While you are typing, using a computer touchpad, or using a mouse or pointer, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. If you use a mouse or another type of pointer connected to a computer, place it within easy reach, on the same surface as your keyboard. Put your computer keyboard in front of you so your wrists and forearms are in line and your shoulders are relaxed. This protects your wrists from a problem called contact stress that can happen as a result of extended contact with a hard edge. If your desk has a hard edge that's not rounded, pad the edge or use a wrist rest. If you don't have a footrest, try using a small stool or a stack of sturdy books. Use a footrest to support your feet if necessary. If the desk is too high and can't be changed, raise your chair. If the desk is too low and the desk height can't be changed, put sturdy boards or blocks under the desk legs to raise it. Don't store items under your desk, as that can shrink the amount of available space and make it hard to sit correctly. Under the desk, make sure there's enough room for your legs and feet.
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