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 (Hold for 30 Seconds Each)

Ergonomic stretching step 1

Step 1

Ergonomic stretching step 2

Step 2

Ergonomic stretching step 3

Step 3

Ergonomic stretching step 4

Step 4

Ergonomic stretching step 5

Step 5

Ergonomic stretching step 6

Step 6

Ergonomic stretching step 7

Step 7

Ergonomic stretching step 8

Step 8

Think prevention. Take control of
musculoskeletal health outcomes.

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