Ergonomic Workstation Guidelines
- Raise the chair until elbows are at height of the keyboard. Feet supported on the floor or footrest with hips slightly higher than knees.
- Sit as far back in the chair as possible in order to feel the lumbar support.
- Keep elbows close to your body and shoulders relaxed.
- Armrests: Supporting forearms or underneath desk.
- Monitor: Top most line of work at approximately eye level.
- Viewing distance: Approximately 40- 76 cm from eye to monitor.
- Keyboard: Keep the keyboard in close proximity to avoid reaching forward. Keep wrists in line with your forearms.
- Keep the mouse in close proximity and alongside the keyboard.
PLEASE NOTE: If you have had, or are shuttering from an injury or conditions in which certain movements or exercises might be contra-indicated, please consult a medical professional before attempting any of these exercises.
In no event shall Ergotherapy Solutions® be liable for any damages whatsoever arising out of the performance of activities described on this chart.
The Work Better Office Workout
We offer a wide range of physiotherapy treatments designed to help you recover, move better, and live pain-free. Whether you’re dealing with an injury, chronic pain, or post-surgical rehabilitation, our expert team provides personalized, evidence-based care to support your healing. Explore our services below and take the next step toward a healthier, more active life.
Pull your head forward, chin into chest. Feel stretch at back of neck.
Clasp hands together, stretch arms and neck forward. Fell stretch between shoulder blades.
Facing forward , pull ear down to shoulder. Fell stretch in opposite upper shoulder and side of neck.
Clasp hands behind . Push elbows backwards. Fell stretch in anterior chest/pecs.
Clasp hands and stretch arms above head. Fell stretch down the side of the arms and side of the chest.
Stretch arms across body at shoulder level. Feel stretch at the back of shoulder and upper arm.
Rest ankle onto opposite knee. Lean forward at hips . Fell stretch in buttock and upper thigh.
Cross one leg over the other. Pull knee towards opposite shoulder. Feel stretch on outside of thigh.
