Teachers Sharing4 TeachersTeachers HelperTeachers ToolboxClassroom OpenFuture ClassroomIdeas ClassroomOrganized ClassroomFuture TeacherForwardI love the desk arrangement in this classroom. Student desks are in groups, but all face the smart/white/chalk board.Desk ergonomics are important to help prevent physical fatigue and the injuries that result from repetitive movements. Good ergonomics increase typing speed by achieving a more efficient positioning for typing movements that requires less motion to reach each key. Considering that the average person spends about 8 hours a day in front of a computer, making a few adjustments to a computer desk setup can have a huge impact on both physical comfort and typing speed. One of the most common injuries caused by improper ergonomics is Carpal Tunnel Syndrome. Carpal Tunnel Syndrome occurs when compression at the wrist causes pressure on the median nerve. This can result in tingling, pricking, numbness, pain in the hands or wrists, and loss of grip strength.
In some cases, the pain can even travel up the arm and into the shoulder. Treatments involve everything from splints to expensive surgery, and this is only one of the likely injuries to occur from poor posture and ergonomics. For a person who tends to slouch or lean towards the monitor, back and neck injuries are another concern. The easiest way to avoid these injuries is to design your workspace to be as ergonomic as possible and take regular breaks as you work to avoid repetitive movements. The best place to start is with the desk chair. The height should be adjusted so that a user’s arms are bent at a 90° angle or greater when sitting at the desk with both hands on the keyboard. Feet should be flat on the ground, or on a foot stool, with thighs parallel to the floor. This not only helps with back support, but stability as well. Allowing about 3 inches between the back of the knees and the front edge of the chair seat is ideal to help maintain proper circulation in the legs.A foot stool is very helpful when the feet don’t quite reach the ground.
It also helps lift the thighs slightly for better circulation and automatically tilts the body slightly away from the computer. Adjust the armrests so the lower arms rest parallel to the floor. It’s best that armrests only be used when not typing, to help maintain proper body alignment. The monitor should be adjusted so that the top of the screen is slightly below eye level. This results in a slight bend in the neck, which reduces the neck strain that can occur when a monitor is lower or higher. Position the monitor to avoid glare by placing it at a right angle to any light sources or windows and make sure there is at least a 20-inch distance between the computer screen and the user to avoid eye strain. The keyboard should be placed slightly below the elbow and at a negative angle. This allow the wrists to remain straight while typing. Avoid using a wrist rest or armrest while actively typing as this can cause the wrists to bend, placing unnecessary strain on them. Keeping elbows close to the body can help with typing speed since it puts the arms in the most efficient position for reaching the keyboard.
One of the most important aspects of desk ergonomics is posture. Even with a perfect ergonomic setup, poor posture can result in a loss of the ergonomic benefits. The main thing to remember is to not slouch.Sit up straight, with the back placed at a 90 degree angle to the legs. Leaning back rather than towards the screen is very important to help avoid slouching. Slouching and leaning forward in the chair both contribute to both back and neck strain. Finally, take breaks and stretch. The 20/20 rule is a good rule to follow: take a 20 second break for every 20 minutes spent working on a computer. A few shoulder rolls, hugging yourself tightly, or even standing up and touching your toes can help loosen muscles and get those eyes away from the monitor. With these simple desk ergonomic adjustments, one can keep the body in proper alignment and avoid unnecessary strain. The added bonus is that perfect posture can significantly increase typing speed and efficiency.Whether you are a new employee or at a new workstation there are a 4 ergonomic points to keep in mind.
Follow these 4 easy steps to help set up your computer workstation. Push your hips as far back as they can go in the chair. Adjust the seat height so your feet are flat on the floor and your knees are equal to, or slightly lower than, your hips. Adjust the back of the chair to a 100°-110° reclined angle. Make sure your upper and lower back are supported. Use inflatable cushions or small pillows if necessary. If you have an active back mechanism on your chair, use it to make frequent position changes. Adjust the armrests so that your shoulders are relaxed. If your armrests are in the way, remove them. An articulating keyboard tray can provide optimal positioning of input devices. However, it should accommodate the mouse, provide leg clearance, and have an adjustable height and tilt mechanism. The tray should not push you too far away from other work materials such as your telephone. Pull up close to your keyboard. Position the keyboard directly in front of your body.
Determine what section of the board you use most frequently, and readjust the keyboard so that section is centered with your body. Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position (100° to 110°), and your wrists and hands are straight. The tilt of your keyboard is dependent upon your sitting position. Use the keyboard tray mechanism, or keyboard feet, to adjust the tilt. If you sit in a forward or upright position, try tilting your keyboard away from you at a negative angle. If you are reclined, a slight positive tilt will help maintain a straight wrist position. Palm support can help to maintain neutral postures and pad hard surfaces. However, the palm support should only be used to rest the palms of the hands between keystrokes. Resting on the palm support while typing is not recommended. Avoid using excessively wide palm support, or palm support that are higher than the space bar of your keyboard. Place the pointer as close as possible to the keyboard.
Placing it on a slightly inclined surface, or using it on a mouse-bridge placed over the 10-keypad, can help to bring it closer. If you do not have a fully adjustable keyboard tray, you may need to adjust your workstation height, the height of your chair, or use a seat cushion to get in a comfortable position. Remember to use a footrest if your feet dangle. Step 3: Monitor, Documents and Telephone Incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral and relaxed position. Center the monitor directly in front of you above your keyboard. Position the top of the monitor approximately 2-3” above seated eye level. (If you wear bifocals, lower the monitor to a comfortable reading level.) Sit at least an arm's length away from the screen and then adjust the distance for your vision. Reduce glare by careful positioning of the screen. Place screen at right angles to windows
Adjust curtains or blinds as needed Adjust the vertical screen angle and screen controls to minimize glare from overhead lights Other techniques to reduce glare include use of optical glass glare filters, light filters, or secondary task lights Position source documents directly in front of you, between the monitor and the keyboard, using an in-line copy stand. If there is insufficient space, place source documents on a document holder positioned adjacent to the monitor. Place your telephone within easy reach. Telephone stands or arms can help. Use a headset or speaker phone to eliminate cradling the handset. Step 4: Pauses and Breaks Once you have correctly set up your computer workstation use good work habits. No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body. Take short 1-2 minute stretch breaks every 20-30 minutes. After each hour of work, take a break or change tasks for at least 5-10 minutes.