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Ergonomics and You

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Tampa, FL
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.

03/10/2026

🍀 Continuing our St. Patrick's Day alphabet series! Today we're tackling P and A—two lucky letters for keyboard ergonomics! 🍀

P - Portability: Taking your work on the road? Bring an external keyboard and mouse along for the ride! Don't forget to elevate your laptop on a riser—your posture (and your back) will thank you! 📱✨

A - At Elbow Height: Here's the golden rule: your keyboard should sit at or slightly below elbow height. Too high? You'll feel pressure at the edge of your desk. Too low? Your wrists will bend backward like you're trying to rest on the desk. Instead, imagine you're tickling the keys like a piano player—float those hands! 🎹

Ready to optimize your workspace? I'd love to help! Whether you need keyboard recommendations or a full workstation evaluation, I offer virtual and in-person ergonomic assessments for home and corporate offices.

Check out www.ergonomicsandyou.com for more ergonomic tips, or reach out for a personalized consultation! 💚

03/03/2026

🍀 March is here, which means… it’s time to spell out St. Patrick’s (maybe “Day” if inspiration strikes!) with a brand‑new batch of ergonomic tips.
This month’s theme: your keyboard — and maybe your mouse if my creativity runs wild.
S – Short Keyboard
Short keyboards skip the number pad, which means your mouse can finally sit where your shoulder wants it to be — not way out to the side like it’s trying to escape. A compact keyboard keeps your arm closer to your body, reduces shoulder abduction, and helps you avoid that slow, sneaky discomfort that builds up over long workdays. If you don’t rely on the number pad, the numbers along the top row work beautifully. If you do need a number pad occasionally, grab a detached one and place it outside the mouse — even on the left side of the keyboard. Make your brain work using your non-dominant hand.
Fun options to explore:
- Logitech Pop Keys
- Logitech Pebble Keys
- Logitech MX Keys Mini
- Apple Magic Keyboard (for the Mac fans)
T – Take Breaks
Your fingers and wrists deserve a little love, too.
Sprinkle in mini‑breaks to wiggle your fingers, rotate your wrists, and stretch your hands. Think of it as a tiny dance party for your joints.

What keyboard are you using these days? If you’ve already switched to a short keyboard, I’d love to know which one made the cut.
You can always reach me at kgranataclark@ergonomicsandyou.com, and there are more keyboard‑friendly blogs waiting for you at www.ergonomicsandyou.com.

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.

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Tampa, FL
33617

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

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https://www.ergonomicsandyou.com/

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