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Desk worker posture and stretch breaks

Set up your screen, chair and keyboard once, then build short breaks into every working hour.

20 items · 4 sections · health, work, wellbeing

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Set up your desk (8)

  • Top of the screen level with your eyes, about an arm's length away
  • Keyboard just below elbow height, shoulders relaxed
  • Mouse in line with your elbow, close to the keyboard
  • Screen and keyboard straight in front of you, so you do not twist
  • Chair supports your lower backA cushion works if it doesn't.
  • Leave a gap of 2 to 3 cm between the seat edge and the back of your knee
  • Feet flat on the floor or on a footrest
  • On a laptop, raise the screen and use a separate keyboard and mouse

Through the day (4)

  • Take a short break every hour, 5 to 10 minutesOften and short beats 20 minutes every 2 hours.
  • Stand up and walk: phone calls are a good excuse
  • Look at something far away for a moment, to rest your eyes
  • Keep water nearby, which also gets you up

Stretches, a few times a day (6)

  • Roll your shoulders slowly, 5 times each way
  • Tilt your ear gently toward each shoulder and hold for 15 seconds
  • Clasp your hands behind you and open your chest for 15 seconds
  • Twist gently in your chair, each side for 15 seconds
  • Stand, put your hands on your lower back and lean back gently
  • Stretch your wrists and open your fingers wide

If it still hurts (2)

  • Tell your employerIn the UK, employers must provide training and information for screen work.
  • See a doctor or physio for pain that lasts, spreads, or brings numbness or tingling

Written from www.hse.gov.uk

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