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Ergonomics and You

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Tampa, FL
Ergonomics and You

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

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?

10/30/2025

💻 Laptop Ergonomics: Are You Using Yours Wisely?
Whether your laptop is your primary screen, a secondary monitor, your go-to device at the coffee shop, or your travel companion—it’s important to consider how your setup affects your posture.
If you're using a laptop for extended periods, a laptop riser is essential. Elevating the screen to eye level helps prevent neck strain by reducing the need to look down. You can even use one in the coffee shops.
⚠️ Important Tip: When using a riser, always pair it with an external keyboard and mouse. Attempting to type on the laptop’s built-in keyboard while it's elevated can lead to shoulder and upper back discomfort over time.
🎥 I’ll be reviewing two laptop risers soon—check out the video at https://youtube.com/shorts/uH3jK97yunc?feature=share for a closer look at one of them.
So tell me: How do you use your laptop?

10/09/2025

Hello all. My product review for this week is the Adesso iMouse M300. This is a bluetooth, wireless, low profile mouse. The scroll wheel clicks as it moves but smooth. This mouse could be used for those with smaller hands. Disclaimer: after I did this video the scroll wheel stopped working and the clicking was gone. I only used it for a month. It still functions as a mouse but you have to use the scroll bar on the documents to scroll. You can see the video at https://youtube.com/shorts/C2VxJ_8WN8g.

09/26/2025

Thank you to MarkMaster, Inc. and Pamela Horton for the excellent quality products for my car, tabletop at health fairs, and name badges. I love the products.

09/18/2025

Does anyone use a short keyboard (one that does not have a number pad)? This Logitech Multi-Device K380 keyboard is wireless, bluetooth, connect up to 3 devices, has raised keys, and good for travel. It can be used for kids or adults with a small stature. Let me know if you use this keyboard or another short keyboard. Check out this video regarding this keyboard.
https://youtu.be/FLWZfFCH7Lg.

09/04/2025

Have you heard this quote saying if you don't step forward, you will always be in the same place? I think about this in my business and this keeps me going teaching people about Ergonomics and how to set people up at their workstation to reduce and prevent discomfort. Many times, I have wanted to quit, but something or someone reminds me that what I do is valuable and needed and keep going.

I am here to help you set up your chair, make recommendations on the ideal chair, keyboard, or mouse for your stature, and I do it virtually and in-person. Let me know if you have questions about my services. Book a time on my calendar at https://calendly.com/ergonomicsandyou/discovery-call.

08/28/2025

This is my last post for students going back to school in no particular order. This one is how to set up their chair. Depending on the stature of your student, you need to look at chair height, seatpan depth, and backrest position. The chair needs to be raised high enough for their elbows to match the work surface height especially if they are working on a laptop or tablet. If they are doing paperwork/handouts, the elbow height can be slightly lower than the work surface height. The chair seatpan (what you sit on) should be adjusted for the student's leg length. A pillow between the chair backrest and their back, might be needed to support their back. The chair backrest should support their low and mid back.
Are there any subjects that you want me to talk about regarding students going back to school? If you want to discuss your student's setup, reach out to me at 408-506-6464 or schedule some time at https://calendly.com/ergonomicsandyou/discovery-call. 📚✏️

08/21/2025

Have you thought about your student's desk height? Yes, desk height especially those that are in elementary and middle school. For those kids, sitting on pillows on top of a chair will get them high enough to work on a desk either with their tablet or doing paperwork/homework. They can stand at the dining room table while doing their homework also. Measure the sitting elbow height of your student. Measure the height of their desk. Their elbow height should match the height of the desk. Below are some tips on how to set students up at their desk. If the desk is adjustable, have your students sit and stand while they are working on their homework. If you have any questions or would like to discuss the set up for your student, you can schedule some time at https://lnkd.in/ebv5DCqs. For more information, you can review my website at https://lnkd.in/eeGwJXin.

08/14/2025

Kids are headed back to school with laptops and tablets. Here are some tips on how to use the laptop and tablet in an ergonomic way. Next weeks tip is how to set up their desk. If you have any questions on how to set up your student, reach out to me at kgranataclark@ergonomicsandyou.com or check out my website at www.ergonomicsandyou.com.

08/05/2025

School time.....it is time for kids of all ages to go back to school. Let's make sure their setup at home is ergonomic starting in no particular order with their keyboard and mouse. Those that need to be on the computer to do their homework, need the appropriate keyboard and mouse for their stature. Check out the tips below. If you want to book a call, schedule some time on my calendar at https://calendly.com/ergonomicsandyou/discovery-call. If you want to schedule an evaluation for your child, schedule some time at https://calendly.com/ergonomicsandyou/ergonomics-evaluation. You can also see my other tips at my website at https://www.ergonomicsandyou.com. Next week, look for my ergonomics tips on using Laptops and Tablets for students.

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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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