1. Computer Work Station Ergonomics
Emma Alguire, Kimberly-Ann Webb and David Spencer
Welcome to trainees to the session.
Each trainer should introduce themselves.
Instruct trainees how questions will be addressed (whether they are invited to ask them throughout the presentation or save them for the end).

2. Based on your experience…

3. Agenda Learning Objective Computer Ergonomics 101
Importance for Business Professionals
Video
5 Parts of an Ergonomic Work Station
Activity
Training Session Evaluation
Briefly go through the Agenda so as to inform trainees of what they will learn during the session
As each of these items will be discussed in more detail, do not worry about giving too much of an explanation at this time.

4. Learning Objective
Using reference materials provided during this training session, trainees will be able to set-up the 5 parts of an ergonomically-correct work station.
Introduce this learning objective as what the trainees will be able to accomplish by the end of the session.
Inform them that ‘work station’ encompasses both a desktop and laptop computer station.

5. Ergonomics 101
Ergonomics is the science of adjusting your work environment to fit your body and make it as comfortable and healthy as possible
Ask trainees ‘What do you think computer ergonomics is?’
After a number of responses have been given, click to bring up the actual definition of ‘ergonomics’
Depending on the accuracy of the trainees’ responses, validate their points by reviewing which were correct

6. Goals of Computer Ergonomics
To decrease both force and repetition
To ensure adequate rest breaks
To achieve good positioning and good support
Introduce this slide as what the overall purpose of computer ergonomics is
This will encourage trainees to begin thinking about how these goals really relate to their work environment

7. Importance to Business Professionals
Proper ergonomics will help you eliminate the problems associated with Repetitive Strain Injuries:
carpal tunnel syndrome;
ulnar nerve entrapment;
deQuervain's syndrome;
thoracic outlet syndrome;
tennis elbow;
tendonitis
To further encourage trainees to think about how computer ergonomics can relate to them, ask them:
Have they ever noticed after sitting through a three-hour lecture that parts of their body ache? How so?
Have they ever noticed after typing on a computer for a long period of time that parts of their body were sore? How so?
Have them describe the pains and discomfort they have experienced after working at a computer work station
Click and tell the trainees that computer ergonomics can help prevent these issues, commonly associated with RSIs.

8. RSIs
Occur when stress is placed on a joint, pulling on the tendons and muscles around the joint
When the stress occurs repeatedly, the body does not have time to recover and becomes irritated
The body reacts to the irritation by increasing the amount of fluid in that area to reduce the stress placed on the tendon or muscle
Repetitive strain (also called cumulative trauma) symptoms include tingling, numbness, and searing pain, which indicate the presence of progressive nerve and muscle damage
Use this slide to explain how RSIs occur.
The last point should relate to some of the trainees’ responses around experiencing discomfort after working on a computer for long periods of time.

9. The Best Way to Prevent RSIs…
Position and use your computer work station correctly!
After having explained what RSIs are and how they are developed, inform trainees that an ergonomically-correct work station is their best preventative tool.
Click on the link to bring up a 2:17 minute video about setting up a proper work station.
Make the video full-screen by clicking on the appropriate button and allow the trainees to watch it.

10. 5 Parts of an Ergonomic Work Station
Monitor
Keyboard and Mouse
Chair
Body Positioning and Posture
Breaks and Exercises
Introduce this slide as the key aspects of an ergonomically-correct workstation
Hand out the ‘fill-in-the-blank’ exercise to all trainees and invite them to complete it as each of the 5 parts is discussed in more detail
Encourage the trainees to ‘follow along’ as the points are explained in detail by physically adjusting themselves in their seats

11. 1) Monitor
The monitor should be located directly in front of your viewing position
The monitor should be between inches from your face
Adjust your monitor settings for optimal display
These settings vary based on the individual
Be aware of the lighting in the room and at your work station
Adjust the monitor height to avoid neck and upper back strain
Your eyes should correlate with the center of the monitor screen
Use hand gestures to explain the points that involve distance or heights. For example:
Show with your hands exactly how far inches is
Use your arm straight in front of your face to show where the monitor should be positioned

12. 2) Keyboard & Mouse
The keyboard and mouse should be directly in front of you
Wrists should be straight and in-line with your forearms
Use your keyboard more than your mouse. Learn and use keyboard shortcuts whenever possible
Place the mouse at the same level as and immediately next to the keyboard
Your mouse should fit comfortably in your hand
Use your elbow instead of your wrist when moving your mouse
Do not use a wrist rest when typing or using the mouse
Demonstrate these points to the trainees when possible. For example,
Show exactly how the arms and wrists should look when using a keyboard and mouse
Refer to the photo on the following slide for clarification.

13. Remind the trainees of what aspects of these images are ‘right’ and ‘wrong’ by reiterating the points of the previous slide

14. 3) Chair Adjust chair height so that your feet are flat on the floor
Set chair depth so that your knees are 2 inches from end of the seat pan
Configure armrests to keep elbows bent between 90 – 110 degrees
Arrange seating so that your wrist posture is neutral
Use a chair which offers ample lumbar support
Try to align the backrest with the natural curvature of the spine
Change your posture regularly
While going through this slide, again encourage trainees to ‘follow along’ by adjusting their chairs according to the points if adjustable chairs are available.

15. 4) Body Positioning and Posture
Head is level and in-line with the torso
Shoulders are relaxed
Elbows are close to the body, supported, and bent between 90 and 110 degrees relative to the upper arms
Hands, wrists, and forearms are straight and parallel to the floor
Hips are bent perpendicularly to the spine
Knees are at the same height as the hips with the feet slightly forward
Feet are resting on floor or a footrest
Have a trainer other than the one explaining this slide sit in an adjustable chair in view of the trainees and demonstrate these points as they are explained.
The trainer explaining this slide should point out the correct positioning on the trainer who is demonstrating the proper posture.

16. 5) Breaks & Exercises Rest Periods
Relaxes muscles and reduces strain on the spine
Take a 5 minute break away from your station for every hour of work
Exercises
Re-adjust eyes
Rotate wrists
Stretch neck, arms and back
First, explain the importance of rest periods.
Inform trainees that software is available that can remind computer workers when it is time to take a break.
Lead the trainees through performing these exercises:
Close eyes tightly and open repeatedly, then focus on an object 20 feet away
Rotate wrists back and forth and hold and 5-10 seconds
Rotate head slowly from side to side and hold for 5-10 seconds
While standing, lock fingers together and extend arms upwards. Stretch for 5-10 seconds.

17. 5 Parts of an Ergonomic Work Station
Monitor
Keyboard and Mouse
Chair
Body Positioning and Posture
Breaks and Exercises
Now it’s your turn: Let’s Practice!
Use this slide to remind trainees of the 5 parts of an ergonomically-correct computer work station.
One-at-a-time, invite 2-3 trainees up to the front of the room to demonstrate the proper set-up that was just discussed. Correct them where necessary.

18. Fill-in-the-Blank Exercise
20-40 inches from the face
level and in-line with torso
directly in front of viewing position
relaxed
at same level
as elbows
straight and in-line
close to body, supported, and bent between degrees from upper arms
at same height as hips
Take up this exercise by asking trainees what they put for each blank
Take up the answers in the same order they are transitioned to appear on the slide (each will appear when you click):
Monitor: inches from the face
Monitor: directly in front of view position
Keyboard and mouse: at same level as elbows
Knees: at same height as hips
Feet: resting on floor or footrest
Head: level and in-line with torso
Shoulders: relaxed
Forearms and wrists: straight and in-line
Elbows: close to body, supported, and bent between degrees from upper arms
Hips: bent perpendicularly from the spine
Chair Height: adjusted so that feet are flat on floor or footrest
Breaks: take 5 minutes for every hour of work
Once the exercise is taken up, ask if there any questions and, if so, address them appropriately.
bent perpendicularly from the spine
Adjusted so that feet are rested flat on floor or footrest
resting on floor or footrest
Take 5 minutes for every hour of work

19. Test your knowledge!
Distribute the ‘Ergonomics Questionnaire’ to all of the trainees.
Allow them to use the fill-in-the-blank exercise if needed, but encourage them to try and complete the quiz without referring to it.
Allow the trainees a few minutes to complete the quiz.
Take up the correct answers, and reward trainees who scored perfectly a prize.
Invite the trainees to share how the material learned today will assist them in their professional careers.

20. Please Complete the Training Evaluation Form
Thank you!
Please Complete the Training Evaluation Form
Thank the trainees for their time and wish them good luck.
Remind them to fill out a training evaluation form and submit it to one of the trainers.