Name:		Date:
Location:

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
1a
1b
1c
1d
1e

	2a. Place the chair in front of you, adjust the height so that the front of the seat pan is just below your knee
	2b. Sit on the chair and keep your feet flat on the floor. Grasp the back of your legs between the seat-pan and the back of your knee. Wiggle back or forward until you can just fit your hand comfortably between the seat-pan and the back of your knee.
	2c. Adjust the backrest up and down so that it fits into the small of your back. To find the small of your back, place your hands on your waist (not to be confused with your hips). Note where your thumbs are, and that is the area of your back to be supported. Lean against the backrest until your back is at least 90° to your legs, although a slightly more open posture is better, up to 10° more (100°).
	2d. Tilting the seat-pan a fraction downward helps give your body a slightly more open posture and relieves any pressure you might have under your legs.
THE BACKREST IS THERE TO SUPPORT YOUR BACK, MAKE SURE YOU USE IT!

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
2a
2b
2c
2d

	3a. Approach your desk and place the keyboard directly in front of you, but give yourself enough space between the keyboard and the edge of the desk so that you can rest the pad of your thumb lightly on the desk for a moment when you are not typing. Never rest your wrist on the on the desk. Keeping your wrists straight, observe the angle of your forearm. If it is parallel to the floor, or slightly more open, up to a 100° angle at the elbow joint, then move on to Step 4. If not, then proceed to 3b.
Note: Taller people may find that the drop keyboard mechanism interferes with the top of their legs. If this is the case, arrange to have the mechanism removed and the keyboard fixed, but make sure that the mechanism remains readily accessible because the next person to use the desk after you may need to have it refitted.
3b. If you find that your elbow joint is open more than 100° call WRMU for further assistance. If your elbow joint is less than 90°, then follow the flow chart below.

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
3a
3b

4a. Position the monitor directly in front of you at a comfortable distance in between 350-750mm. See also EYE BASICS The top of the monitor screen should be no higher than eye level. Placing the monitor a few inches lower is quite acceptable.		4b. Tilt the monitor screen back between 10-15°, depending on your comfort. Use the monitor angle guide below to assist you in establishing the correct monitor angle.
Monitor Angle Guide Place this guide on the same surface and along side of your monitor. Looking at your monitor from the side-view, set the angle of the monitor so the front face is within the shaded area of the inverted triangle.
If you want to use the Monitor Angle Guide - You can download a copy of the computer user guide from our website by clicking on the icon below-

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
4a
4b

Step 5. Organising Your Workspace

Organise your work-space so that the most commonly used items are closest to you and the less used items are further away, because the further you reach out, the more strain you place on your body. Wherever possible avoid twisting of the head and torso.

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
5a
5b
5c
5d
5e
5f

Step 6. Keyboard basics

The general rule of thumb is to keep the hand and wrist straight when operating the keyboard. For short pauses (1-3 seconds), when typing, it is OK to allow the pad of the thumb to lightly rest on the desk, this gives the muscles of the hands, arms and shoulders a few moments to recover. For rest periods longer than a few seconds, say reading a paragraph, take your hands away from the desk surface and rest them on your lap or do a couple of exercises.
6a. When using the keyboard, the top of the hand should be an extension of the top of the forearm with the fingers slightly curved. The wrist should never be placed on the desk surface while operating the keyboard due to the angle of the wrist and pressure placed on the wrist joint.
6b. The wrists should be straight, with the middle finger in-line with your forearm.
6c. Don't peck at the keyboard. Using excessive force when keying is not only unnecessary, but it also places strain on the soft tissues of the fingers. If you currently don't touch type, it would be much healthier for you to learn

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
6a
6b
6c

Step 7. Mouse Basics

Avoiding the Mouse Trap

Computer mouse use is ever increasing and unfortunately for computer operators is not without its hazards. Current ergonomic advice is that the majority of injuries to computer users are derived from mouse use. Injuries to the fingers, wrist, arm, elbow, shoulder and neck are common, however they are preventable. By following these tips below (or at least some of them), you are taking a big step to safer computing.

7a. Is your mouse working properly?

Take a good look and inspect your mouse. Does is function properly? Check that the tract ball is not full of grit and is in good working order. If you have to lift your mouse off the mouse pad to get the pointer to go where you want it to, then it doesn't work properly, the tract ball may need a clean, or it may even be worn out. Also you need to check your mouse pad, If you find that you are chasing your mouse around the desk because your mouse pad won't grip the desk surface it either needs to be cleaned or replaced.

7b. Position your mouse correctly

Your mouse should be as close to you as possible. If you have to extend your arm at the elbow any more than you need to operate your keyboard, then it is too far away, and no, leaning forward doesn't count. Ideally your mouse should be positioned alongside and at the same height as the keyboard. A good rule of thumb is if the mouse pad touches the side of the keyboard, it's OK.

7c. Place your hand on your mouse only when you are using it

Place your hand on your mouse only to use it, and when your not using it, take it off and place your hand on your lap or down by your side or even better still, once in a while do some exercises. Also, don't choke the mouse, only apply the pressure necessary to manipulate it.

7d. Alternate between left and right hands when using the mouse

Teach yourself to use the mouse with your opposite hand. It may seem very difficult at first, however with patience and a good practice regime, you can do it. A good way is to start is with 5 minutes after morning tea and 5 minutes after lunch. Gradually as you get better increase the time frame until you find that you use the mouse an equal amount of time with either hand.

7e. Use Different Moving Parts

You don't always have to move your mouse from the upper arm. You can also use or your wrist and fingers to move your mouse around the mouse pad, although not as much. Try the 90/10 rule. That is use or upper arm 90% of the time and your wrist and fingers 10% of the time. This gives your shoulder and neck a rest-break.

7f. Alternate Devices

There are other devices available on the market today, however whether these are a better option or not, is yet to be fully determined. However recent studies on alternate pointing devices have identified the "track ball" as the most likely alternative to benefit mouse users. Depending on the individual, it might be better to use the trackball in conjunction with the mouse.

7g. Listen to your body

If your shoulder, arm, elbow, wrist or fingers are sore from using the computer, your body is trying to tell you it needs a rest break. If you follow the recommendations later in this document regarding exercising and rest breaks it shouldn't get to this stage. However, if you choose not to exercise, take breaks or ignore pain because you think that you are too busy, or it'll ruin your train of thought, then you are asking for trouble, because it is under these circumstances that injury is most likely to occur.

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
7a
7b
7c
7d
7e
7f
7g

8a. The one major hazard associated with using the phone is holding the phone-piece between your ear and your shoulder to free your hands to do other tasks. This is extremely stressful to the muscles of the shoulder and neck, particularly because your hands are either writing or keying, which places added strain on the muscles.
Telephone headsets allow the keyboard operator to have their hands free to do tasks other than holding the phone-piece. These items can be expensive so selecting the right one the first time is essential. From an ergonomic point of view, there are two main types. These are:

1. Ear-piece type	2. Headband type
Advantages: Easily attached with one hand.	Advantage: More comfortable than Ear-piece Type.
Disadvantage: Can be uncomfortable for some operators due to the pressure on the side of the over long periods.	Disadvantage: Difficult to attach with one hand, can mess-up your hair.

Telephone headset should have a peak impulse noise regulator as a minimum requirement to prevent hearing damage.

Alternatively a hands free phone can be used, however this may affect the comfort and concentration of staff around you and is most suited to single offices, where privacy can be maintained.

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
8a

Step 9. Eye Basics

The eye problems experienced by computer operators are sharp and dull pains, dry or watering eyes, burning sensations, tightness, tiredness, headaches, and other forms of discomfort, which can all be called "eyestrain". There is very little evidence to support that using the computer can cause eye damage, it is more likely that using the computer makes the operator realise that they need glasses. The eyestrain that most people suffer from can be as a result of a number of factors, and in the vast majority of cases, it is only a temporary situation. The discomfort will subside once the cause of the eye strain corrected. Causes of eyestrain are listed below.
9a. Direct Glare: Caused by overhead lights and lamps shining directly into your eyes. Direct glare can also be a problem when a computer is positioned directly in front of a window. To find out whether direct glare is a problem, temporarily shield the light source and you will immediately notice the difference.
9b. Indirect or Reflected Glare: Caused by light deflecting off surfaces and into your eyes. Objects and walls in glossy dark colours or shiny metal surfaces even as small as your watch face can cause this. Indirect glare is unlikely do you any permanent harm, but can certainly be very annoying. Light reflected off the computer monitor is also unlikely to cause eyestrain, however it may make you assume an inappropriate posture in order to see the screen. The same method of determining if indirect glare is a problem applies as mentioned above.
9c. Bifocal Glasses: If you wear bifocal glasses, you may find that you are tilting your head backward in order to see the screen. This places strain on the neck and shoulders and should be avoided. Bifocals are designed for reading, not computer work and you should see your optometrist about options available to you.
	In the short term you can place the monitor directly onto the table surface so you are looking down without pushing your head backward to see the screen, but you should see your optometrist soon.

Step	Completed & OK ()		Note the following: Changes that need to be made to your workstation; and/or Any issues, such as potential problems or things you think may be helpful in managing your workstation.
	YES	NO
9a
9b
9c

Do these before commencing work and after lunch.

Exercise 1 Bend your wrist and fingers with your other hand, bending your elbow slightly at the same time, until you feel the stretch over the back of your forearm. Hold the position for 30 seconds	Exercise 2 Stretch your arm out in front of you with your elbow straight, palm facing away from you (fingers pointing up or down). With your other hand pull your fingers backward until your feel the stretch over the front of your forearm. Hold the position for 30 seconds
Exercise 3 Tuck your chin down onto your chest and gently turn your head from side to side, keeping your chin on your chest. Do this ten times.	Exercise 4 Turn your head slowly from side to side ten times.

Do you intend to follow the recommendations in the Step ()?
	YES
	NO
Comments:

Step 11. Micro-Breaks

Micro-breaks are rest pauses and exercises that can be done while you are at your computer workstation. These can be done to prevent your body from becoming fatigued during your working day. A good way to apply these Micro-break exercises is to follow the "30/30/30" rule, which is: Every 30 minutes, take a 30-second break, and look at an object 30 metres away and while doing this, do one or more of the following exercises, and follow these rules;
1.	Never stretch to the point where you feel pain;
2.	If you have a medical condition or are under going any type of medical treatment, you must consult your medical practitioner before doing any of these exercises;
3.	Always apply a slow and gentle stretching action

Exercise 1. Tall stretch: Interlock fingers, palms up. Stretch arms above the head until they are straight. Do not arch the back.	Exercise 2. Shoulder roll: Roll the shoulders - raise them, pull them back, then drop them and relax. Repeat in the opposite direction.
Exercise 3. Side stretch: Drop left shoulder, reaching left hand towards the floor. Return to starting position. Repeat on right side.	Exercise 4. Back curl: Grasp shin, lift leg off the floor. Send forward curling the back, with nose towards the knee. Note: This exercise should not be used in pre-post-natal conditions.