A Step by Step Guide to Adjusting Your Workstation
- Move the chair away from the desk and pretend the desk does not exist.
Adjust the chair to fit YOU. - Adjust the height so your feet are comfortably on the floor.
- Adjust the seat depth so you have 2-3 finger widths between the front edge of the chair and your calf.
- Raise/lower the backrest height to fit comfortably in the low back at your beltline.
- Move the armrests down completely. Relax your shoulders, and then bend your elbows to 90 degrees. Hold the elbow there, and then raise the armrest to support the arm in that position without pushing the shoulders up.
- Roll up to the desk/keyboard tray.
- If the keyboard and mouse are higher than the armrests:
- Lower the keyboard tray height
- Raise the entire height of the chair so that the armrests are approximately the same height as the desk and obtain and use a footrest to support your legs and feet.
- If the keyboard and mouse are lower the armrests:
- Raise the keyboard tray height to be approximately the same height as the armrests.
- The desk may have to be raised
- Be sure to adjust the height of your monitor last.
- If not wearing glasses or wearing single lenses or any type of contact lens:
- The top casing of the monitor should be in line with your eye without tipping the head up or down. This facilitates a slightly downward gaze of the eye which is ideal.
- If wearing bifocals, progressive lenses or trifocals:
- The top casing of the monitor should be in-line with the middle section of your glasses to avoid tilting the head up to see the screen.
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Please note that each individual and workstation is different. This information is provided as general information that tends to work for many individuals. Your situation may differ, therefore, if implementing these changes does not provide relief from discomfort, please visit the checklist, attend a training session or request an individual consultation.