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Ergonomics and You

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Ergonomics and You

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

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?

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. 📚✏️

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Tampa, FL
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Tuesday	9am - 4pm
Wednesday	9am - 2pm
Thursday	9am - 2pm
	3:30pm - 5pm

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