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  • Here's your desk.

  • Your chair, monitor, keyboard, mouse, phone, a plant, sure.

  • The problem is your desk isn't really built for you.

  • It's for anyone.

  • Spending eight hours a day reaching, slouching or craning can lead to pain.

  • At least that's what John Cinkay from the Hospital for Special Surgery says.

  • I do say that, every day.

  • So he's here to, well, he can tell you.

  • I'm here to show you how to set up your desk ergonomically, so you can avoid pain later on in life.

  • Step one, adjust your chair.

  • The average desk height is 29 to 30 inches tall.

  • For some, this could be too tall or too short.

  • That's where your chair comes in.

  • The first thing you want to do is adjust the height.

  • When you do, make sure your elbows are bent to 90 degrees.

  • So if a person's feet are not touching the floor, this could become an issue.

  • So we're gonna give her a footstool.

  • If you don't have access to a footrest, we recommend using a ream of paper.

  • Step two is adjust your monitor.

  • The tip is to have the monitor close enough, about arm's length.

  • So you're able to read without having to strain your eyes or to bend forward and adjust your posture.

  • So what you want to do is raise the monitor up until the top of the screen is eye level.

  • If your monitor's not adjustable in height, use your reams of paper, much better.

  • If you work from two monitors, consider how you use them.

  • If you have a primary monitor, you want that directly in front of you.

  • If you use both monitors equally, you want them lined up so you are in the middle of the two.

  • For a laptop, you want to use a kickstand to raise the screen up to the proper height.

  • Then, you can attach an external keyboard and mouse to it.

  • Step number three is to mind your mouse and your keyboard.

  • Where your hands end up is where your keyboard should be.

  • Your mouse should end up right next to your keyboard.

  • You want to move from your elbow instead of your shoulder to prevent overuse or strain or pain.

  • The key is not to reach for your tools.

  • Step four is to position your phone.

  • You want to put the phone on your non-writing side so you don't have to cradle it to your shoulder.

  • This could eventually lead to neck pain.

  • If you're on the phone a good portion of your day, you want to consider using a headset.

  • That way your hands are free to write down anything, or to type on the computer.

  • Step five, move.

  • After 10, 15 minutes, we all begin to slouch in our chairs.

  • So here are some basic exercises you can do while sitting in your chair.

  • The first exercise is a chin tuck.

  • Second exercise is for your upper traps.

  • You're gonna do a basic stretch where you bend your head to one side, and then gently pull for a little more oomph.

  • The third exercise is called a scapular retraction.

  • You basically are going to squeeze your shoulders back.

  • The fourth exercise is for your lower back.

  • This is what we call a pelvic tilt.

  • The most important thing you want to do is get up out of your chair every hour.

  • Get up and walk, get something to eat, get something to drink, just get up.

  • John?

  • John are we done?

  • Yeah, we're good.

  • Great.

Here's your desk.

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Ergonomics Expert Explains How to Set Up Your Desk | WSJ

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    Celeste posted on 2019/07/06
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