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Ergonomics and You

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Ergonomics and You

I set up your home or office workstation to prevent or reduce injury and increase your productivity.

I provide office ergonomic presentations and lunch and learns for knowledge on how you should be set up at your workstation.

02/24/2026

We are on our last two letters of Valentines. The theme this month is cell phones.

E - Eyes Up, Babe! 👀💘 Stop staring down at your phone like it just sent you a breakup text! Lift that phone up and keep your eyes forward. Hold it close with one or both hands and keep those elbows snuggled in by your sides. Your neck will thank you — and so will your Valentine! 😄
S - Switch It Up, Sweetheart! 🔄❤️ Don't let one hand hog all the love! Switch hands while using your phone so you're not overworking one side. Even if you're rocking a pop socket, those fingers are still under pressure — so share the load! Try holding with your left hand and scrolling with your right, then flip the script and give your non-dominant hand some Valentine's Day attention. 💪

💬 Now we want to hear from YOU! Did any of this month's tips change how you use your phone? Drop a comment and let us know! Can you think of other E or S words for cell phones or Valentine's Day? 🤔💌

👀 Stay tuned for next month — we're spelling out St. Patrick's Day with a keyboard & mouse theme! 🍀⌨️

02/20/2026

Networking with BABEL Networking with Eileen Nestor

02/18/2026

📱 V-A-L-E-N-T-I-N-E-S Challenge: I & N Edition! 💝

**I is for Instagram** 📸
Hot tip: Your phone is your best friend for Instagram posting! Skip the computer hassle of downloading and re-uploading. Just snap, edit, and share directly from your device. Easy peasy!
**N is for NO Cradling!** 🚫
We see you trying to multitask with that phone wedged between your ear and shoulder! 😅 While your thin phone might seem like it fits perfectly, your neck and shoulders are NOT fans of this move. Quick call? Maybe. Long conversation? Grab those earbuds or put it on speaker!

Your body will thank you! 💪
**Your turn!** What other I and N words can we use for February? Drop your ideas in the comments! 👇

02/10/2026

I am back for 3 more letters of the word Valentine and focusing on cell phone use for the month of February.
E - Elbows Embraced (Keep Them Close!) Love your neck and shoulders by keeping your elbows snuggled next to your body—like a cozy February hug! Hold your phone with one or both hands, keep those elbows tucked in, and maintain a level head (literally!). Your spine will send you a Valentine! 💌
N - Night Light = Nice & Bright! Don't let late-night scrolling break your heart—or your sleep! When you're using your phone after dark, flip on that night light feature. It bathes your screen in a warm amber glow (very romantic, actually ✨) that's easier on your eyes and won't mess with your sleep cycle. Sweet dreams!
T - Texting While Walking? Total No-No! We've all seen the "phone zombies" shuffling around with their heads down, totally oblivious to the world. Don't be that person who walks into a pole (not cute!). If you need to text, pull over to the side, fire off your message, then get back to strutting your stuff. Your surroundings deserve your attention—and so does that cute dog you almost tripped over! 🐕

What other words can you come up with for E-N-T that are Valentines or February themed?

02/03/2026

It's February, so I'm spelling out VALENTINES with ergonomic tips! This month's theme: cell phone love (the healthy kind 😊)
V - Voice Texting: Save those thumbs! Hit the microphone button instead of typing. Your thumbs will thank you! 🎤
A - Apps: Download a magnifying glass app for tiny print, enlarge your icons in settings, or grab a QR scanner. Your eyes deserve a break! 👀
L - Lift Your Head: Bring the phone UP to you, not your head DOWN to it. Keep those elbows tucked in. Your neck will be much happier! 💆‍♀️
More letters coming each week! Can you think of other words related to February or Valentines for these three letters? Drop your ideas below! 👇

Questions? I do virtual and in-person ergonomic evaluations and office ergonomic presentations!

01/08/2026

Happy New Year everyone. I hope you have had a good start to your New Year 2026. This is a long post. I wanted to explain a bit about my business. If you know of anyone that could use my services, let me know.

Ergonomics and You is a trusted ergonomics service provider based in Temple Terrace, serving Tampa, Brandon, Riverview, Wesley Chapel, and surrounding Florida communities. Led by your personal Posture Tutor with 20 years of experience, we specialize in ergonomic workstation assessments, office setup consultations, and injury‑prevention education for individuals, businesses, and schools.

We offer both virtual ergonomic evaluations and on‑site workstation assessments for remote, hybrid, and in‑office workers. Each evaluation includes a full review of your chair, desk, monitor height, keyboard and mouse placement, laptop setup, and phone use. You’ll receive a detailed, customized report with ergonomic product recommendations, posture coaching, and behavioral strategies to reduce discomfort and prevent musculoskeletal strain.

Businesses rely on us for ergonomic training, lunch‑and‑learn sessions, and employee wellness presentations designed to improve comfort, productivity, and workplace safety. Our programs help reduce repetitive‑strain injuries, support HR wellness initiatives, and create healthier work environments.

We also provide student ergonomics workshops for middle and high schools, teaching young tech users how to set up laptops, tablets, and phones to prevent neck, back, and shoulder pain.

If you’re searching for ergonomic help in Tampa, workstation setup support, or a local ergonomics expert, Ergonomics and You is here to help you work comfortably and safely—wherever you are.

Thank you for your time.

12/19/2025

The word Christmas is now finished with the last three letters, M-A-S.

Use your mouse at elbow height on your desk or keyboard tray. You should have a straight line between your wrist and elbow. If your elbow is lower than your desk height, than your desk is too high and if it is higher than your desk height, you might be bending your wrist backward, resting your wrist on the desk, while you use the mouse.
Consider an adjustable workstation so you have the opportunity to stand periodically during the day and continue to work. The workstation should raise to your standing elbow height. You should stand every hour even if it is for 10-15 minutes. Measure your sitting and standing elbow heights so you know the range of your adjustable workstation.
When you are standing at your workstation, at a meeting, or at a party, stand tall. Try to not have rounded shoulders. That ever so slight movement so your head is over your shoulders will make a difference in your neck discomfort.

Now it is your turn. What letters would you use for M-A-and S that describe your holiday season. Happy Holidays.

12/11/2025

It is Christmas time, and it is time for coming up with words related to posture and Ergonomics. I missed last week so we have 6 letters today.

---Care for your body. Set yourself up at your workstation to prevent discomfort and injury.
---Hips should be slightly higher than your knees when you are sitting in your chair. This puts less pressure on the lower back part of the spine and opens up the hip angle when seated.
---Raise your monitor or laptop height to your eye height. This will reduce neck and upper back discomfort.
---Invest in yourself. Pay for a better chair for yourself or a mouse that fits in the palm of your hand.
---Stand every hour. Even if you stand for 10 minutes, it stretches out the spine and moves blood through your body. Do you know you move more when you are standing versus sitting?
---Take time away from your desk. Take that lunch break or 15-minute break outside in nature or go out for lunch periodically during the week versus sitting at your desk. Your mindset will change when you step away from your desk.

What words can you come up with regarding this Christmas season for each of the letters?

11/27/2025

It is done. We have the last 3 letters for the word Thanksgiving with the I-N-G.

Increase your cell phone height. Place your elbows next to your body, arms at an angle to your body and holding the phone at approximately your eye height. This will reduce you looking down to your cell phone and causing neck discomfort.
No leaning forward. Sit back in your chair and your head should be over your shoulders, shoulders over your hips. If you notice you are leaning forward, move the monitor closer to you or increase the font size on your screen.
Get elbows parallel to your desk. Your elbows should be level with the keyboard and desk. If it is lower than there might be contact stress on your wrist on the edge of the desk. If it is higher, than you might be bending your wrist to rest your wrist on the desk while using the keyboard. Ideally, you should be floating your hands and not bending your wrist when using the keyboard.

Happy Thanksgiving to all. I am thankful for all of you that read my posts and like and comment on my posts. Being educated on how to set yourself at your workstation will reduce and prevent discomfort.

11/20/2025

We are almost to the end of the word Thanksgiving. This week is G, I, and V.

Get those shoulders back when you are working on the computer. Your shoulder blades should be making contact with the upper part of your chair. Your head should be over your shoulders. Just a slight rotation of your shoulders back from a hunched posture will help the body.

Increase your breaks. You should be taking a break every hour to stretch, stand up, walk around your office, get away from your computer for a couple minutes. This allows the body to relax a bit. At lunch time or at 3:00 during the afternoon slump, take a walk outside for 15 minutes to clear your mind. Your spine will thank you.

Vision Breaks. Taking eye breaks is needed since we stare at our computers for long periods of time, which can lead to eye strain. Practice looking past your monitor at something on your wall or look at the person walking by your office. You probably have heard of the 20-20-20 rule, every 20 minutes, look 20 feet away, for 20 seconds. This should be used when you are on your phone also.

What other words can you use for G, I, and V? This Thanksgiving season, what words can you put in for those letters like Gravy, Ice Cream, or Very grateful. Stay tuned as next week, we will finish the word Thanksgiving.

11/13/2025

We are continuing with filling in words for 3 more letters of Thanksgiving. This week it is N, K, and S.

No static postures. Make sure you are moving in your seat, placing your head over your shoulders, shoulders over the hips, or standing periodically during the day.

Keyboard should be at elbow height. Move back from your desk, place your elbows at 90 degrees next to your body, scoot back into your desk and your keyboard should be at that height. If the keyboard is lower than your elbow height, that is OK if you are a touch typist (you don't look at the keys when you are typing). If you are not a touch typist, raise the height of your desk if you have an adjustable workstation or place something under your keyboard to raise it to your elbow height. If the keyboard is higher than your elbow height, than you can raise your chair height and use a footrest or lower your desk height if you have an adjustable workstation. If you use a keyboard tray, place the keyboard tray at your elbow height and the desk can be a couple inches higher than the keying height.

Sit back in your chair and use the chair backrest. There should not be a gap between your back and the chair backrest. If the back of your legs hit the front of the seatpan (what you sit on), than you can scoot forward and use a pillow between your back and the chair backrest, move the seatpan backwards toward the chair backrest (which you might not have a lever), or use a footrest so you can get your legs away from the front of the seatpan.

Do you do any of these actions above? Which one? What other words can you use for N, K, and S? If you have any questions, let me know. E-mail kgranataclark@ergonomicsandyou.com.

11/06/2025

Thanksgiving is around the corner, and I will be spelling out the word Thanksgiving and putting words related to ergonomics and posture for each of the letters each week. Look for a post where I have added 3 new letters. This week is the T, H, and A. T - make sure you are looking at the top quarter of the screen. If I pulled out a ruler or tape measure and I measured from your eyes out to the screen, your eyes should be at the top 1/4 of the screen. H - get your head up and over your shoulders. Stop looking down to your laptop screen, tablets, or cell phones. A - you have the ability to move during the day. DO IT. Stand, sit, walk, change your position in your chair, go get some water, take a break and go talk to a co-worker.

What are some other letters you can put in for T, H, and A?

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Tampa, FL
33617

Opening Hours

Monday	9am - 2pm
Tuesday	9am - 4pm
Wednesday	9am - 2pm
Thursday	9am - 2pm
	3:30pm - 5pm

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+14085066464

Website

https://www.ergonomicsandyou.com/

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