G4120r Poster 9/16/02 10:00 AM Page 1

Stretch Break!
Stretch Your Muscles, Relax Your Eyes and Check Your Workstation Set-Up

Hands & Wrists Let hands hang Shake out all tension from hands.
Spread fingers wide, hold 5 sec. . . . loosely at sides
or where you are
comfortable.
Rotate both wrists
in one direction
for 15 sec., then in
the other for 15 sec.
Release & relax hands. Repeat 5 X.

Neck Lower right ear Ankles Lower Back

to right shoulder. Circle ankle for 30 sec.
Hold for 20 sec. in both directions. Lean back gently with
Drop chin to chest. Repeat with the other ankle. hands supporting lower
Hold for 20 sec. back. Hold for 30 sec.
Lower left ear For Hard Working Repeat as needed.
to left shoulder. EYES
Hold for 20 sec.
Raise arm to curve over
Turn head ear. Bend to one side
and look over Blink often. Alternate tasks. from the waist. . .hold
shoulder, Observe the “20-20““ Rule: for 30 sec. then bend
hold each side Every 20 minutes, focus on an object to the other side and
for 20 sec. at least 20 feet away. Close your eyes hold for 30 sec.
and breathe deeply for 30-60 seconds.

Raise shoulders up Upper Back and Shoulders

toward ears, hold
Place hands behind head and
for 5 sec. . . release. Position arm
draw shoulders back.
Repeat 5X. across chest.
Hold 5 sec. and repeat 5X.
With opposite
hand, press
gently on crossed
elbow . . . hold
Circle elbow and shoulders for 30 sec.
forward slowly, then backward Repeat on other
slowly. Repeat 10X each direction. side.

Be sure to take a micro break at least every 30 minutes!

Document Holders: Keyboard and Mouse Use:
❍ Use a document holder when ❍ Position the keyboard directly in
you frequently need to reference front of you. Position the mouse next
documents during typing.
❍ Place close to the monitor at
Workstation Set-Up to the keyboard at the same height.
the same height and distance. ❍ Ensure both the keyboard and
mouse are located at elbow height.
Telephone Position: - If your worksurface is adjust-
❍ Locate the telephone near able, have it raised/lowered.
by when you use it often. - If your worksurface cannot be
❍ Wear a headset when using the adjusted, install an adjustable
telephone for extended periods
keyboard tray or raise your chair.
or while performing other tasks.
Add a footrest if necessary.
Chair Adjustment: ❍ Maintain a light touch when typing
and do not grip your mouse with
❍ Adjust height so that both of
your feet are comfortably on excessive force.
the floor (or footrest) and your
thighs are parallel with the floor. Monitor Placement:
❍ Ensure there is adequate ❍ Place directly in front of you at
clearance between the back
of your knees and the front a comfortable viewing distance.
of the chair. ❍ Raise or lower your monitor so
❍ Raise/lower the back rest so that the top line of text is at
that the lumbar support fits the or slightly below eye level.
curve of your back.
❍ Tilt your monitor to eliminate
❍ Adjust the arm rests so that
your shoulders are relaxed and sources of reflective glare. Use
your forearms are lightly an anti-glare screen if glare
supported. persists.