Office Ergonomics -
Step 3: Posture Guide

Stop for a minute and check your posture. Are you sitting with similar postures as demonstrated in the following pictures? If not, you may want to use the Posture Guide to make sure the workstation was adjusted properly in Step 2.

I. Proper Leg and Back Support
Start with the feet. Position them flat on the floor or on a footrest. Your ankles, knees and hips should be resting comfortably at about 90 degrees. Similar to when your standing, the natural curves in your back should be maintained when sitting.

Good	Bad	Bad	Bad

II. Neutral Neck Posture
Your head should be balanced over your shoulders. Avoid bending or twisting the neck excessively when referencing papers or the monitor. Do not twist in your chair. Instead, remain upright and swivel the seat to the desired location.

Good	Bad	Bad	Bad

III. Proper Positioning for Arms and Hands
Starting with your shoulders keep them relaxed and at your sides. Your elbows should be bent between 90 and 100 degree. While working, make sure your wrists remain straight and inline with the forearms, keeping your hands relaxed. Avoid reaching for items repeatedly.