21www.gateway.comWorking safely■ Adjust the height of the computer desk so your hands and arms are positioned parallelto the floor when you use the keyboard and mouse. If the desk is not adjustable oris too tall, consider using a keyboard drawer.■ Use an adjustable chair that is comfortable, distributes your weight evenly, and keepsyour body relaxed.■ Position your chair so the keyboard is at or slightly below the level of your elbow.This position lets your shoulders relax while you type.■ Adjust the chair height, adjust the forward tilt of the seat, or use a footrest to distributeyour weight evenly on the chair and relieve pressure on the back of your thighs.■ Adjust the back of the chair so it supports the lower curve of your spine. You can usea pillow or cushion to provide extra back support.Setting up your computer and computer accessories■ Set up the monitor so the top is no higher than eye level, the monitor controls arewithin reach, and the screen is tilted to be perpendicular to your line of sight.■ Place your keyboard and mouse at a comfortable distance. You should be able to reachthem without stretching.■ Set paper holders at the same height and distance as the monitor.Sitting at your computer■ Avoid bending, arching, or angling your wrists. Make sure that they are in a relaxedposition when you type.■ Do not slouch forward or lean far back. Sit with your back straight so your knees,hips, and elbows form right angles when you work.■ Take breaks to stand and stretch your legs.■ Avoid twisting your torso or neck.Avoiding discomfort and injury from repetitive strain■ Vary your activities to avoid excessive repetition.■ Take breaks to change your position, stretch your muscles, and relieve your eyes.■ Find ways to break up the work day, and schedule a variety of tasks.
