COMPUTER WORKSTATION SETUP & TIPS

Computer Monitor
Distance from your eyes to the monitor should be approximately 18 to 30 inches. Farther is better.
The top of the screen should be at or slightly below eye level. If you wear bifocals or trifocals, you may need to lower the monitor even further to avoid extending the neck.
Position your monitor, keyboard, and chair in a straight line.
Use a document holder to view documents and keep the holder near your monitor. Ideally, the document holder should be directly in front of your monitor.
Position your monitor away from windows and direct light to avoid glare.
Adjust the screen brightness, contrast, and color to comfortable levels.
Rest your eyes every 30 minutes.
Refocus your eyes occasionally by looking at a distant object.

Typing Position
Your shoulder and neck muscles should be relaxed. Your upper arms should hang comfortably at your sides.
Your keyboard should be at or slightly below elbow height (90 to 110 degrees) – lower is better. Use an adjustable keyboard tray, chair, or workstation to achieve the correct position.
Your elbows should be close to your body.
Your forearms should be in a relaxed position.
Your wrists should be in a straight, neutral position. Your wrists should not be extended, flexed, or bent to either side. This generally requires a negative keyboard tilt, which means the front of the keyboard is higher than the back.
Float your arms above the keyboard when typing.
Use the minimum finger force needed to activate the keys.
Use a wrist rest only when you break from keyboarding.
Keep your mouse adjacent to and at the same level as your keyboard.
Use shortcut keys and macros to reduce mouse use. Adjust the mouse settings on your computer to optimize mouse efficiency.
Avoid holding your mouse tightly and for prolonged periods.
Do not leave your hand on the mouse when you are not using it. Move your hand to a relaxed position

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