Workstation Ergonomics

VDT

The VDT Workstation

  • Top of screen slightly below eye level
  • Straight back
  • Chair with good back support
  • Elbows at 90 degrees
  • Wrists straight
  • Knees at 90 degrees
  • Feet flat on floor or foot rest for shorter users

Stretches

Stretch
  • Stretches must be pain free
  • Keep elbow straight
  • Elbow points toward floor and crease of elbow toward ceiling
  • Apply pressure with opposite hand
  • Hold 20 seconds
  • Alternate exercise, repeat 5 times each

Strengthening Exercises

Strength
  • Exercises must be pain free
  • Begin with light weights (1 lb)
  • Perform slowly and smoothly
  • Do 10 repetitions of each
  • Repeat for a total of 5 sets

Exercise A: Wrist curls (palm up): The forearm should be supported on table with hand off edge; palm should face upward. Using weight, lower the hand as far as possible and then curl it up as high as possible.

Exercise B: Neutral wrist curls (thumb up): Forearm supported on table with wrist in neutral position and hand off table. Lower wrist into pinky down position as far as possible. Then bring to thumbs up position as far as possible. Relax.

Exercise C: Wrist reverse curls (knuckles up): The forearm should be supported on table with hand off edge; Using 1-pound weight, lower the hand as far as possible, then curl wrist up as high as possible.

Relaxation

  • Get up and move
  • Shake out your arms and wrist
  • Take deep breaths

Remember: You are responsible for your health. Do what it takes to stay healthy!