|
SEATING
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
1.1 Chair
adjustability
josh_ritter_2000__golden_age_rar joshilay album song muniya re muniya jota questalem do horizonte 4shared joss_stone__introducing_deluxe_zip journalistic_investigations__stolen_inheritancrar josh vietti tablature guitare inna sun is up josh lanyon
|
The user’s chair is the most important item of all. Ensure it is adjustable to the task and easily adjusted from the seated position. It should offer height, seat pan tilt and backrest adjustability.
If adjustment mechanisms are not in working order, arrange for maintenance to be performed on the chair (if all other features are operational). .
If adjustment mechanisms are not in working order, and the chair is generally in poor condition, provide a new chair. Trial prior to purchase. .
|
|
1.2 Lumbar Support
|
The backrest should be adjusted with the user seated in their chair. Assistance should be offered where difficulty is experienced reaching the levers. Adjust the backrest so that its convex curve fits into the curve of the user’s lower back, centered about waist level. Ensure the backrest maintains this height, once adjusted.
|
|
1.3 Chair height
|
Grasp the lever and seat pan with an open handed grip and then squeeze to either lower (user remains seated in their chair) or raise (user must stand up) the height of the chair so that the user’s elbow height is at or slightly higher than the desk height.
If the user’s feet do not rest comfortably on the floor at this new sitting height, a footrest is required.
joseywaleshorslaloibyschpiavi jota_quest__so_hojemp3 josh_lanyon__dead_rundoc jota_quest_2003__mtv_ao_vivo_wrar josman_2005__2006_mynchy_son_3___morepdf joueusefrenchdvdripxvidunskilledavi josey_wales__the_all__cornerstone198xrar
If the chair fails to maintain the adjusted height, either initially, or after a period of use, the chair hydraulic “gas strut” requires maintenance.
|
|
1.4 Footrest
|
The user’s feet should be supported by a stable surface at all times. If the feet do not rest on the floor after adjusting the chair height according to item 1.3 (above), a footrest is required. For the majority of users, a sloped footrest, that is covered with a non-slip surface and that offers support to the entire foot, is preferred. .
|
|
journal_d039une_princesse_1pdf comsol tutorial joshua bell french impressions full album download leak josue_marinocorridos_cristianos_pesados josh groban to where you are josh raha automotive uagrm formulario de seguro medico joshua david stone soul psychology keys to ascensionpdf josh_thompson__way_out_here201rar 1.5 Arm rests
|
Arm rests should be lowered (if adjustable) or removed (if non-adjustable) if they limit forward chair movement by touching the desk or if the user utilizes the armrests while typing and their shoulders rest in an elevated position.
Non-adjustable armrests can typically be removed by way of a screw driver.
|
|
1.6 Postural variety / Rest breaks
|
Postural change at frequent intervals throughout the working day should be encouraged. This can be achieved via “informal” postural pauses (i.e. modifying the chair setting to enable a reclined posture for several minutes) or via defined rest breaks of 1-2 minutes taken every 20-30 minutes and/or 5-10 minutes every hour (i.e. standing up from the seated position to perform a different task [stretch, walk to visit a colleague, read a document while standing etc.]).
An effective strategy to help facilitate rest-break “compliance” is use of a visual reminder in the form of a post-it note (stating “rest break”), placed within viewing distance of the user’s seated position.
If resistance or concern is raised by worker about their capacity to take rest breaks, consult the worker's Supervisor/Manager to discuss possible modification of work load and/or task variety.
If despite the above measures poor rest break compliance is identified, supply the user with work/rest computer software (e.g. WorkPace). .
|
|
1.7 Seated comfort
|
If discomfort is reported by the user (despite addressing all of the elements detailed in items 1.1-1.6), consideration should be given to the user’s body shape in comparison to the dimensions and characteristics of their chair.
In particular, consider the backrest and seat pan characteristics (e.g. a margin of approximately 2cm from the hips on either side of the chair’s seat pan should be allowed; the user’s thighs should be well supported; a well padded cushioning and waterfall edge should also be present).
Where the chair fails to offer support for the user’s unique body dimensions (i.e. long legs/thighs; long torso) provide a different chair that you believe will offer a more suitable “fit”. The user should trial the chair prior to purchase.
|
|
MONITOR
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
2.1 Monitor position
|
The monitor should be located directly in front of the user’s midline when he/she is seated at their workstation. Asymmetrical postures of the neck, torso and limbs should be avoided.
|
|
2.2 Monitor distance
|
The monitor should be located at approximately arm length reach from the user’s seated position. Slight adjustment of the monitor forwards or backwards from this position should be made to achieve visual and postural comfort.
The user's neck should sit naturally aligned with the shoulders and body (similar to the posture adopted while standing).
If the desk surface area does not facilitate suitable positioning of the monitor, a different desk may be required. .
An Optometrist review of prescription lenses should be sought where ongoing trouble viewing the text clearly from a comfortable seated position is experienced.
|
|
2.3 Monitor tilt
|
The face of the monitor should be positioned so that it is perpendicular to the user’s line of sight.
|
|
2.4 Monitor height
|
(a) For users who wear mono- or bi-focal glasses:
When seated comfortably upright at their workstation, the top of the user’s monitor should be positioned slightly lower than their horizontal seated eye height. If the monitor is too low and an adjustable stand is not present, a ream of paper or telephone book should be used as a temporary measure to raise the height the monitor. A monitor stand should then be sought. .
(b) For users who do not wear glasses:
The user’s eyes should be level with the top of the monitor when seated comfortably upright at their workstation. If the monitor is too low and an adjustable stand is not present, a ream of paper or telephone book should be used as a temporary measure to raise the height the monitor. A monitor stand should then be sought.
|
|
2.5 Glare / Reflections
|
jossie_esteban__pruebas__2009_rar joshuapart1rar josh_kelley__georgia_clay jothi hairy emmanuelle arsan josie_private_performance1wmv josh wink higher state of consciousness josh hutcherson
When users report reduced ability to view the monitor, eye fatigue, or headache, and/or where users are seen to adopted awkward postures (despite “correct” workstation set-up utilizing this checklist), glare and/or reflections may be the problem. In these cases, observe the user’s workstation and consider whether the monitor is subject to glare or reflections from internal (e.g. overhead lights) or external (e.g. direct sunlight) light sources. If present, move the monitor so that it is not facing or backing onto windows (should be side on to the main light source), and so that it is between overhead lighting.
Window coverings (e.g. Venetian blinds) can also be used to block direct light sources.
|
|
2.6 Image Quality
jos_ingenieros__hacia_una_moral_sin_dogmaspdf jotaquestmtvaovivopart01rar josh groban you raise me up joshua_quinn__conjunctionpdf jour2themysisla70 josh lanyon until we meet once more anthology because of the brave814656778pdf jotei kaoruko napisy
|
The monitor should be free from flickering text or images, variation in brightness or contrast.
LCD instead of CRT monitors should be considered, if not already present.
The user should also take regular “eye breaks” away from the monitor, to facilitate optimal optical clarity. He/she should regularly perform focal range exercises. For example, focus on some text or an image in the far distance and then focus on text/image positioned closer. This allows the muscles that control the eye lens to remain active through their full range of motion.
If the above measures fails to resolve discomfort and lighting is deemed to be optimal, an optometrist review may be warranted.
|
|
2.7 Laptop use
|
A laptop stand or docking station and an external keyboard and mouse should be utilized where a laptop computer is used for prolonged (> 2 hours per day) periods of time. . These additional pieces of equipment minimize awkward postures, particularly of the neck and wrist.
|
|
2.8 Other:
Dual monitors
joshua_redman__quartett_mood_swzip josiah bell change in the weathertorrent jouan band dokhtare bahar jour2themysisla70part1rar josh_ritter__2003__hello_starlrar jossie_the_rican_bombshellzip josephine_mutzenbacher_und_ihre_365_liebhaber_leseprobepdf
|
Position the user and their monitors according to the frequency with which they view each monitor (e.g. if they view each monitor equally, the “split” between the two monitors should be positioned directly in line with the user’s seated position, perpendicular to their line of sight. Each monitor should at the same height (in accordance with Item 2.4 above).
|
|
KEYBOARD
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
3.1 Keyboard position
|
The keyboard should be located directly in front of the computer monitor, in line with the middle of the user’s body (i.e. in line with their nose & navel). The “G” & “H” keys should be in line with the user’s navel when all keys (alpha-numeric) are accessed equally. Poor positioning may lead to sustained awkward postures at the wrist (i.e. deviation).
An imaginary straight line should be able to be drawn from the user's elbow, through their forearm and wrist to their hand, without deviation to the left or right.
If certain areas of the keyboard are used more frequently (i.e. numeric keypad) centralize these keys to the user's midline (i.e. shift the keyboard to the left). As the user types, their wrists should be aligned with the natural line of their arm.
|
|
3.2 (a) Touch typist
|
When touch typing, the user should sit comfortably upright, with their elbows by their side, and their hands resting slightly lower than their elbows (i.e. approx. 100º angle at the elbow).
This position facilitates free movement of tendons at the wrist, and ensures unrestricted circulation to the forearm and hand muscles.
|
|
3.2 (b) Single finger typist
|
When single finger typing, the user’s hands should rest at the same height as their elbows (i.e. 90º angle at the elbow). As the user will typically view the keyboard for each key strike, the keyboard should be positioned slightly closer to the monitor to avoid sustained awkward neck postures (i.e. neck flexion).
If the user is required to complete a large volume of typing, they would benefit from learning to touch type. Computer Software can help improve touch typing skills. Alternatively, voice recognition software could be trialed.
|
|
3.3 Micro-pauses/ Rest breaks
|
When continuous typing is required, a 5-10 second “micro-pause” every 5-10 minutes should be taken. During this time, the user should complete activities other than typing (i.e. bend the elbows and wrists back and forward; clench the fists and then release).
A longer “rest break” of approximately 1-2 minutes every 20-30 minutes should be taken, and/or a 5-10 minute break taken each hour away from the computer workstation. During this time, the user should be encouraged to complete stretches (refer to document titled pause and rest-break exercises), do some filing, or go for a short walk to get a drink.
Advise the user that rest breaks rejuvenate both body and mind, reducing the likelihood of developing discomfort and/or musculoskeletal disorder(s), while improving concentration and thereby enhancing productivity.
Task variety and work intensity should be considered by the worker and his/her Manager/Supervisor where difficulty is experienced implementing the above recommendations.
"Work pace" computer software should be installed where compliance is an issue or difficulty facilitating breaks in work schedule exists. .
|
|
3.4 Typing technique (including wrist posture)
|
Observe the user’s typing technique.
Their wrists should remain in a neutral position while typing (Picture 1).
Sustained bending of the wrists backwards (extension) should be corrected by lowering the feet at the rear of the keyboard. If the wrists continue to rest in an awkward position, a keyboard wrist rest may be required.
Sustained bending of the wrists forwards (flexion) should be addressed via education, explaining the benefits of maintaining neutral wrist postures while typing (i.e. decreased strain on tendons, nerves, blood vessels that pass through the wrist to the hand; decreased risk of MSD such as carpal tunnel, tendonitis etc.).
Resting the wrists and palms of the hands on firm, sharp edges (i.e. table edge) should be avoided at all times. This position may limit neurovascular supply to the hand, contributing to an increased risk of MSD such as carpal tunnel or tendonitis.
Key strikes should be light and not forceful. If the keyboard is old and in poor working order, replace it with a different one. If a new keyboard is deemed necessary, .
|
|
MOUSE
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
4.1 Mouse position
journal_of_catalysis5 joshua_alo__answer_your_calling_2007rar 11x11 cheats boosterrar joshua_bell_kreisler_brahms_prar josh joslyn_james__sifym2avi josepz_wintoflashzip joshua_redman__moodswingzip
|
Ensure the user’s mouse is positioned directly adjacent to the right or left hand side of their keyboard.
If the user’s main task revolves around mouse work, push the keyboard toward the monitor slightly, and bring the mouse closer to their body’s midline (i.e. toward the user’s navel).
Greater utilization of keyboard shortcuts can reduce workload involving the mouse.
|
|
4.2 Mouse height
|
When the user rests their hand on the mouse, their wrist should remain in a neutral position. If their wrist appears to be bent backwards (extended), a wrist rest should be trialed. .
If this fails to achieve a neutral resting wrist position, a new mouse, with a different size or shape should be considered. Ensure the new mouse is as flat as possible to reduce bending of the wrist. .
|
|
4.3 Elbow posture
|
The user should sit supported in their chair, square on to their desk. Relaxing their arms by their side, the user should bend at the elbow to lift the mousing hand up. With the hand resting on the mouse, an angle of approximately 90º should be formed at the elbow.
Position the user’s mouse pad (if present) directly adjacent to his/her keyboard to facilitate improved elbow postures.
If sole use of the mouse is required:
Move the keyboard to one side, and use the mouse closer to the body's midline.
|
|
4.4 Mouse movement
|
The desk should be free of obstruction enabling smooth movement of the mouse over the work surface. Desk-clutter (i.e. coffee mugs, pens, papers, old mouse pad) should be relocated to enable smooth, un-interrupted movement of the mouse to occur.
If despite clearing the work surface, mouse movement remains difficult, consider the type of mouse present.
If a mouse with a mechanical ball is present; replace it with an optical mouse.
Cursor speed may also be altered (via the computer “Control Panel” browser) so that small movements of the mouse, represent large movements on the screen. (Control panel > printers & other hardware > mouse > pointer options).
|
|
4.5 Micro-pauses
|
When continuous mouse work is required, a 5-10 second “micro-pause” every 5-10 minutes should be taken. During this time, the user should take their hand off the mouse to complete activities other than “mousing” (i.e. clench the fists and then release; bend the elbows and wrists back and forward).
To distribute workload equally, it is also recommended that the user alternate prolonged mouse work between the left and right hands. To do so effectively, push button configuration should be modified using the computer “Control Panel” (Control Panel > mouse > buttons [right or left handed option]).
The mouse may also be customized in this area including double click speed, pointer speed and scrolling.
|
|
WORKSTATION ITEMS
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
5.1 Document holder provision
|
If the user must read documents at the same time as they operate their computer, a document holder should be provided to avoid adoption of poor neck postures.
“In-line” document holders (positioned between the keyboard and monitor) (see picture below) are recommended as they facilitate optimal neck posture for these tasks.
“Side of monitor” document holders (if already present) should be positioned according to instructions detailed in item 5.2 (below). This form of document holder may be the preferred option of “touch typists” as they typically help to avoid the “downward peering” neck posture that “single finger” typists will often utilize to continuously view the keys.
|
|
5.2 Document holder position
|
“In-line” document holders should be positioned between the keyboard and the monitor to facilitate optimal neck posture.
“Side of monitor” document holders should be positioned directly to the right or left of the monitor, and at the same height as the monitor.
|
|
5.3 Telephone position
|
For the majority of user’s, the telephone should be positioned within arms reach of their seated position. This will avoid awkward postures involving bending and twisting through the trunk or reaching through the shoulder. A telephone extension cord may be required to facilitate flexible telephone positioning. .
For users who frequently make or receive telephone calls (independently of other tasks such as typing) a closer position (toward the user’s midline) would be beneficial.
Where typing and telephone use are performed simultaneously, a head-set should be considered. Refer to Item 5.4 (below).
|
|
5.4 Telephone headset
|
A telephone headset is required when:
(a) The telephone is used frequently (more than twice a minute or 30 seconds at a time) and/or for prolonged periods of time (2 hours over a whole shift or more than 30 minutes at a time) or;
(b) the user is required to talk on the telephone while simultaneously accessing their computer (i.e. typing). .
Cradling of the telephone receiver between ear and shoulder should be avoided at all times, as this posture may lead to discomfort and/or MSD of the neck and/or shoulder.
|
|
5.5 General posture
|
The telephone receiver should be held in the users hand at all times (other than where a headset is deemed necessary [refer to item 5.4] or speaker phone can be utilized without disturbing other workers) and never “cradled” between their ear and shoulder.
Inform the user that awkward neck and shoulder postures (as are adopted when “cradling” the telephone between ear and shoulder) may lead to the development of discomfort, with injury of the neck or shoulder a possible consequence.
If the user is required to make/receive telephone calls in a noisy environment, provide a headset with earpieces designed to minimize the intrusion of external sounds. Alternatively, provide appropriate sound proofing or orientate the workstation to shield the user from the source of noise.
|
|
DESK
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
6.1 Desk space
|
Ensure the user’s desk surface is large enough to enable placement of work objects (i.e. monitor, keyboard, mouse etc.) in an optimal position (i.e. according to the ergonomic principles highlighted within this checklist). Where the desk does not enable adequate placement, a new desk with a larger work surface area should be sought.
Where a corner desk arrangement is utilized, and the worker is positioned in the 90º apex, provide a desk lozenge and ensure it is securely fixed in place. .
|
|
6.2 Desk height
|
The height of the work surface should be level with the user’s seated elbow height. If the user is a good, fast touch typist, then the desk height should be slightly lower than the elbow height.
If a fixed height desk is present, adjust the chair height so the elbows are level with the desktop. A footrest should then be supplied if the feet are not supported on the ground. Refer to item 1.4 (above) for instructions.
jotashield heritage glaze pdf jota_quest_2005__ate_onde_vai_rar jottiq103 josey_wales__rulinzip josue_marinocorridos_cristianoszip jounetsu tairiku joshua pellicer the tao of badass If a “self-adjust” desk is present, lower the chair so that the user’s feet are supported on the floor. Then, locate the desk adjust mechanism, and raise or lower the height of the desk so the user’s seated elbow height is level with the desktop. In this instance, a footrest should not be required.
|
|
6.3 Thigh clearance/ Leg space
josephine_visite_de_l_ile_maurice_jos001chatte_poilue jotanetoconquistaplaybackbydrar journal of family sex josh kaufman journal_d039une_princesse_1fullpdf joshua donat copiluvhera wordpress com free nomoa for ipad
|
The user’s knees and legs should not collide with or brush against other objects when moving to, and then working at, the desk.
Ideally at least 50mm clearance should exist between the top of the user’s legs and undersurface of the desk.
Objects such as filing draws and bags should be removed from under the desk. Often, these objects limit optimal movement to and from the desk with sustained awkward postures the result.
If a keyboard tray is present, it should be positioned level with the desk and the adjustment mechanism located in the leg space should not obstruct the knees.
|
|
6.4 Work area
|
If the worker reports feeling confined or cluttered by furniture or other employees in their direct work area, make some preliminary observations.
Where obvious controls are evident, implement and document these controls.
As a general rule, at least 4 square metres of free floor space should be present within the user’s work area.
|
|
NOISE/ LIGHTING/ TEMPERATURE
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
7.1 Noise levels
|
Consult the worker about disturbing or annoying sounds that are present within their work area.
Identify the likely source of the noise, whether it be internal (e.g. equipment, people) or external (e.g. road traffic, industrial noise).
Where obvious controls are evident (e.g. removing or fixing a printer with a noisy fan), implement and document these controls.
Where it is believed a hazard may exist (noise levels greater than 85dB(A)), a thorough assessment of the work area should follow.
|
|
7.2 Lighting levels
|
Ambient lighting levels should be maintained above at least 160 lux in office settings, and between 300 lux to 800 lux at the desk, depending on the detail involved in the task. 300-500 lux is generally considered to suit most users.
Consult the worker to ensure they are easily able to view their work and environment without straining their eyes, and without adopting awkward postures.
Consider whether an adequate amount of light is present, and whether glare, reflections, flickering light sources, or shadows may be contributing to the user’s discomfort.
Where an obvious control exists (e.g. lowering a window covering at a certain time each day to control natural sources of light and reduce glare), implement and document these controls.
|
|
7.3 Room temperature & air flow
|
Consult the worker to determine which of these factors (room temperature or air flow) may be contributing to their discomfort.
General suggestions may address and subsequently resolve the worker’s “discomfort”:
- lower a window covering to reduce radiant heat during certain periods of the day;
- avoid positioning a workstation in front of or below air conditioning outlets;
- Ensure deflectors are present on air vents to direct airflow away from workers.
The worker’s Manager/Supervisor may consider consulting building maintenance to ensure appropriate thermostatic control between 18-24º.
The user’s Manager/Supervisor may consider referral for professional opinion (e.g. Ergonomic Consultant )
|
|
MANUAL HANDLING
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
8.1 Manual handling
|
Examples of manual handling likely in an office environment include: lifting & carrying boxes, handling large files or books, or opening and closing filing cabinet (Compactor) drawers.
Consult the worker about the type, frequency and duration of manual handling undertaken.
A manual handling risk assessment should be completed to identify the extent of the risk posed by the required task, and to formulate an appropriate control, in consultation with the worker and their Manager or Supervisor.
Some recommendations to minimize the risk associated with manual handling include:
- The user should not attempt to move items that are above a safe lifting limit or comfortable lifting level (i.e. position heavier items between hip and shoulder height).
- Use a trolley to transport loads and maintain the trolley wheels so they glide smoothly.
- All office supplies should be delivered as close as possible to the final work/storage location.
|
|
“OTHER”
|
|
CHECKLIST ITEM
|
INSTRUCTION
|
|
9.1 Electrical cabling
|
Ensure all electrical cables are appropriately housed along walls or within partitions.
Where this is not the case, hazards are present (electrical and/or trip) and controls are required.
Where an obvious control exists (e.g. relocating power cord to within supplied housing)
|
