Ergonomic Checklists

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

The Importance of Office Ergonomics 

Whether you’re working in the office or working from home, a poorly designed workstation along with bad habits can lead to a variety of injuries, health problems, and other complications.

Proper workstation setup, work practices, and even a stretching routine can go a long way to eliminate discomfort and prevent injuries from occurring. ASI has helped a wide variety of clients all across Canada to improve their office ergonomics to help reduce down-time, increase efficiency, and enhance workplace morale. Contact us today to learn more about our ergonomic assessment services and to take your office/workplace set-up to the next level of comfort and efficiency.

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a woman with neck pain from her poor office ergonomics

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