Setting Up a Healthy Work Environment A-3Arrange Your EquipmentArrange your equipment so that you can work in a natural and relaxed position. Placeitems that you use frequently within easy reach. Adjust your workstation setup to theproper height (as described in this appendix) by lowering the table or stand that holdsyour computer equipment or raising the seat height of your chair. Position yournotebook computer directly in front of you for increased safety and comfort.Adjust Your ChairYour chair should be adjustable and stable. Vary your posture throughout the day.Check the following:! Keep your body in a relaxed yet upright position. The backrest of your chair shouldsupport the inward curve of your back.! Use the entire seat and backrest to support your body. Tilt the backrest slightlybackwards. The angle formed by your thighs and back should be 90° or more.! Your seat depth should allow your lower back to comfortably contact the backrest.Make sure that the backs of your lower legs do not press against the front of thechair.! Extend your lower legs slightly so that the angle between your thighs and lowerlegs is 90° or more.! Place your feet flat on the floor. Only use a footrest when attempts to adjust yourchair and workstation fail to keep your feet flat.! Be sure that you have adequate clearance between the top of your thighs and theunderside of your workstation.! Use armrests or forearm supports to support your forearms. If adjustable, thearmrests or forearm supports should initially be lowered while all the otheradjustments discussed in this appendix are made. Once all these adjustments arecompleted, raise the armrests or adjust the forearm supports until they touch theforearms and allow the shoulder muscles to relax.
