Ergonomic Checklists

More than just theory, we give you tips & tools to put ergonomic plans into action.

Ergonomic Checklist for Work Station Safety

Ergonomic desk positioning checklist

Adjust the height and/or angle of the chair seat

  • Adjust the depth of the chair seat so that you can easily place your fist behind your knee
  • Be sure to specify the appropriate seat depth length when ordering a new chair

Adjust the height, tension, and angle of the backrest, to ensure the lumbar support is positioned at your waist

  • The height of and distance between your armrests should allow freedom of movement for your forearms when performing tasks, yet provide support for them during rest periods or when using your mouse
  • Avoid hunching your shoulders and ensure that the elbow/upper arms remain close to your torso

Adjust the height of your keyboard tray or work surface so the keyboard is at the height of your elbows

  • Adjust the angle and height of the keyboard tray or work surface to ensure straight wrists
  • If your keyboard tray or work surface is not adjustable, adjust your seat to ensure straight wrists – you will need to use a footrest if you have raised the seat and your feet are not flat and well supported on the floor
  • The viewing distance should be within 16” to 29” (40cm – 74cm) – about one arm’s length
  • The monitor height should allow the neck to be in a neutral position when looking at the top row of text on the screen

Ergonomic Stretches

Ergonomic Office Stretches & Exercises

Ergonomic stretching step 1

Upper Body Arm Stretch

  • Clasp hands together above your head with the palms facing outward
  • Push your arms up, stretching upward
  • Hold the pose for 10-30 seconds and repeat 2-3 times

Stretch 1: Upper Body & Arm Stretch

Ergonomic stretching step 2

Triceps Stretch

  • Raise your arm and bend it behind your head
  • Use your other arm to pull the opposite elbow toward your head
  • Hold for 10-30 seconds and repeat 2-3 times
  • Repeat on the other side

Stretch 2: Triceps Stretch

Ergonomic stretching step 3

Neck Stretch

  • Place both arms behind your back
  • Start with your head in a comfortable and aligned position
  • Slowly tilt head to one side and feel the stretch on the side of the neck
  • Hold stretch for 10-20 seconds and repeat 2-3 times
  • Repeat on other side

Stretch 3: Neck Stretch

Ergonomic stretching step 4

Shoulder Shrugs

  • Raise both shoulders up at once towards your ears in a shrugging motion
  • Drop your shoulders and repeat
  • Repeat 10 times with rolling your shoulders forwards and 10 times going backwards

Stretch 4: Shoulder Shrugs

Ergonomic stretching step 5

Seated Prayer Position

  • Sit with your palms together and with your elbows on the table in a pray position
  • Lower your hands and forearms towards the table until you feel a stretch
  • Slowly tilt head to one side and feel the stretch on the side of the neck
  • Hold this position for 5-7 seconds and repeat 2-3 times

Stretch 5: Seated Prayer Position

Ergonomic stretching step 6

Upside Down Prayer Stretch

  • Stand with your hands in a prayer position in front of you
  • Drop your hands between your legs with your hands facing the ground
  • Raise your hands while your elbows spread apart
  • Hold at the top for 5-7 seconds and repeat 2-3 times

Stretch 6: Upside Down Prayer Stretch

Ergonomic stretching step 7

Torso/Trunk Rotation

  • Raise one leg and cross it over the other while in a seated position
  • Reach over the raised leg with the opposite arm
  • Twist your torso towards the side of the elevated leg while pushing in the opposite direction
  • One arm pulls your leg across while the other pushes against the back of your chair
  • Hold pose for 10-30 seconds and repeat on the other side

Stretch 7: Torso/Trunk Rotation

Ergonomic stretching step 8

Lower Back Extension

  • Sit upright on the edge of your chair
  • Play both hands upside down on your lower back
  • Push with your hands while extending your chest up and outwards
  • Take deep breaths, hold at extension for 5-7 seconds and repeat 2-3 times

Stretch 8: Lower Back Extension

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