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How to sit better at work



• 10 criteria to consider for an optimal and ergonomic workstation adjustment:

By Jolene Sher- Clinical Manager Hendon, Chartered Physiotherapist

Improve the way you sit and work

Improve the way you sit and work


• 1. Shoulders relaxed.

• 2. Arms close to the body (trunk) and elbows at approximately 90°.

• 3. Forearms resting on armrest or on the working surface.

• 4. Wrists in neutral position and hands aligned with forearms.

• 5. Back straight with the lower portion of the back pressing against the chair back (or resting

on it for support).

• 6. Thighs parallel to the floor.

• 7. Clearance corresponding to the width of 2 or 3 fingers between the back of the knees and

the seat of the chair.

• 8. Feet resting on the floor or on a footrest (ankles at 90°).

• 9. Eye-screen distance corresponding to one arm’s length or a minimal distance of 60 cm

(19 inches).

• 10. Head up and eyes looking forward most of the time at the upper portion of the screen

(the upper 1/3 of the screen).


Written by Jolene Sher- Clinical Manager Hendon. Jolene

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