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Ergonomics. WORK STATION ERGONOMICS -REQUIREMENTS. Lighting and temperature: Hand writing, using a keyboard: 500 lux Proportion of the windows surface to the floor surface: min. 1:8 Minimal temperature in the office premises: 18 o C

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work station ergonomics requirements
WORK STATION ERGONOMICS-REQUIREMENTS

Lighting and temperature:

  • Hand writing, using a keyboard: 500 lux
  • Proportion of the windows surface to the floor surface: min. 1:8
  • Minimal temperature in the office premises: 18o C
  • Ventilation – air circulation inside the premises needs to be secured
slide3

WORK STATION ERGONOMICS-REQUIREMENTS

Compartment surface:

For every Staff member working constantly (more than 4h/day) at the same time in one compartment there should be:

  • at least 13 m3of free compartment space
  • and 2 m2of free floor space
work station ergonomics5
WORK STATION ERGONOMICS

CHAIR:

Our chair has an important impact for comfort of our work. The chair should provide us a comfortable posture and freedom of movement. The chair should be equiped with:

  • Regulation of seat height: 40-50 cm from the floor
  • Regulation of support height and inclination
  • Armrests
  • Seat profiled properly to our thighs
  • Support profiled properly to the spine natural curves
work station ergonomics6
WORK STATION ERGONOMICS

FOOTREST:

If you provide the work station with a footrest, make sure that you place it at the correct angle (max. 15°), to secure flat, resting feet position.

work station ergonomics7
WORK STATION ERGONOMICS

DESK:

The desk should be adequatly wide and deep to place the work station elements in a proper distance from yourself. Our goal is to prevent adopting a constrained position.

work station ergonomics8
WORK STATION ERGONOMICS

HANDS POSITION:

Set the height of your desk, chair and armrests in a way to ensure natural position of your hands while using a keyboard. Keep at least a right angle (90°) between your arm and forearm. This will allow relief of your muscles.

work station ergonomics9
WORK STATION ERGONOMICS

CORRECT SETTINGS OF THE MONITOR:

Place your monitor on the desk in a 40-75 cm distance from your eyes, ensuring, that the angle of looking at the monitor is 20°-50° down from the horizontal line leading from the level of your eyes. This arrangement will allow minimising pressure from your eyes and the back of your neck.

work station ergonomics10
WORK STATION ERGONOMICS

5 MINUTES BRAKE PER EVERY HOUR OF WORK!!!

exercises
EXERCISES
  • While sitting or standing straighten your back
  • Lean your head forward so you make a double chin
  • Hold for 5-10 seconds
  • Repeat the exercise 3-5 times
exercises12
EXERCISES
  • While sitting or standing straighten your back
  • Slowly turn your head left to the point when you feel tension
  • Hold for 5-10 seconds
  • Repeat the exercise 3-5 times
  • Repeat turning head to the right
exercises13
EXERCISES
  • Slowly make 5 circlings of the shoulders to the back
  • Slowly make 5 circlings of the shoulders to the front
exercises14
EXERCISES
  • Stretch yourself up and hold for 5-10 seconds
  • Repeat the exercise 3-5 times
exercises15
EXERCISES
  • While sitting or standing straighten your back
  • With your left hand behind your head catch your right elbow
  • Gently pull the elbow towards the head up to the point when you feel tension
  • Hold for 5-10 seconds
  • Repeat the exercise 3-5 times for both arms
exercises16
EXERCISES
  • Place your palms together at the level of your breast and push the elbows slightly outside
  • While holding the palms together push strongly with your left palm to your right and bend the right wrist back
  • Repeat the exercise 3-5 times
  • Repeat for bending the left wrist
exercises17
EXERCISES
  • While sitting or standing straighten your back
  • Cross the fingers and rise your hands above your head
  • Straighten the elbows and stretch your hands as far as you can
  • Slowly bend your trunk left up to the point when you feel tension
  • Repeat the exercise 3-5 times
  • Repeat bending to the right
exercises18
EXERCISES
  • Stand in front of a wall or chair an arm distance away
  • Move your right leg forward and straighten your left leg, your feet should adhere flat to the floor
  • Lean your body to the wall up to the point when you feel tension in your left calf
  • Hold for 5-10 seconds
  • Repeat the exercise 3-5 times
  • Repeat for the other leg
exercises19
EXERCISES
  • Sit down and straighten up
  • Lift your left foot above the floor and straighten your leg
  • Stretch your toes towards you and then point them away from you
  • Repeat the exercise 3-5 times
  • Repeat for the other leg
important
IMPORTANT
  • REMEMBER, THAT YOUR BRIGHT FUTURE OR LONG AND COSTLY REHABILITATION DEPENDS ON YOUR POSTURE DURING THE WORK