• DSE Working Posture Check

    DSE Working Posture Check

    Welcome to the DSE Working Posture Check! Answer a few simple questions to learn if your workstation setup is helping or hindering your comfort and productivity. Get practical tips based on your results!
  • Let's start at the top. How is your main monitor positioned?

  • Adjust the height of your screen(s) so that your eyeline rests on the top third of your screen when you are looking ahead.

                                  

  • Sit back in your chair, with hands on the desk surface, upper arms by your side and shoulders relaxed, where are your elbows?

  • Adjust the height of your chair or desk so that your elbows are level with the desk surface when your shoulders are relaxed. 

    If your seating cannot be adjusted, use additional cushioning to increase your seated height, or use desk blocks to increase the height of your desk. 

     

                                 

  • When using the mouse, is your wrist resting on the desk surface or wrist rest?

  • If your wrist is resting on the desk surface or a mouse rest, check your seated height relative to the desk surface, making sure your elbow is level with the desk surface when the shoulders are relaxed. Keep the mouse close to you.

    Ensure you are holding the mouse in a palmer grip, not a finger grip.

     

                                    

  • When using the keyboard, are your wrists resting on the desk surface?

  • If your wrists are resting on the desk surface or a keyboard, check your seated height relative to the desk surface, making sure your elbow is level with the desk surface / rest surface when the shoulders are relaxed.

    Keep the keyboard close to you and position the rest (if using one) at the base of your hands, not your wrists.

     

                                     

  • Where do you position your feet when sitting at the desk?

  • Make sure you are supported underfoot by placing your feet flat on the floor or use a footrest to improve circulation and reduce strain on your back.

     

                                    

  • Where do you position your keyboard and mouse when working?

  • Keep the items you use the most, such as your keyboard and mouse, in your primary reach zone, to reduce strain and over reaching.

     

                                     

  • How is your head positioned when working?

  • Adjust your seated and screen position to ensure your ear is over your shoulder when working.

    If you look at the keyboard when typing, consider upskilling your typing technique to reduce head down postures. 

     

                                      

  • How often do you leave the desk during the day?

  • If you are spending more than 45 minutes continuously at the desk, download a break reminder app or set a timer to encourage you to leave the desk, even for 1-2 mins, to boost your circulation and give your muscles and eyes a break.

     

                                      

  • Make the recommendend adjustments to reduce strain, fatigue and risk of injury when working at your DSE workstation.

    If these changes are not possible, alternative / additional workstation equipment may be required.

                                     

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