Ergonomics Self Assessment
Ergonomics is the study of people's efficiency in their working environment and is something that each person has control of in their workspaces
Humans are hominids and are not meant to be sedentary creatures. We descend from nomadic cultures and our bodies are meant to move throughout the day.
Self Assessment
Please use this self-assessment to evaluate your workstation and adjust for better posture and comfort.
Please remember that these are recommendations for steps you can take for a more efficient and ergonomic setup at your station. If you need help with the steps, please feel free to reach out to EHS at X6678, ehs@coloradocollege.edu, lscott@coloradocollege.edu.
If you answer "No" to any question in the “Ask Yourself” sections, follow the provided guidance to better configure your station.
Quick Red Flags
- Persistent discomfort in hands, wrists, shoulders, neck, or back.
- Frequent twisting, reaching, or unsupported posture.
- Glare or poor lighting causing eye strain.
- Feet rest flat on the floor or on a footrest.
- Knees at approximately 90°; thighs parallel to the floor.
- Back supported with lumbar support.
- Avoid sitting on your foot or crossing legs for long periods.
Ask Yourself:
Are your feet resting flat on the floor or on a footrest?
Are your knees bent at approximately 90° with thighs parallel to the floor?
Is your lower back fully supported by the chair's lumbar support?
Are you avoiding sitting on a foot or crossing your legs for extended periods?
- Elbows at about 90° and close to your body.
- Wrists straight; avoid planting wrists on wrist rests.
- Mouse positioned at the same level and close to the keyboard.
- Light touch on the keyboard; avoid excessive force.
Ask Yourself:
Are your elbows positioned at approximately 90° and close to your sides?
If No → Then:
Are your wrists straight while typing and using the mouse?
Is your mouse located next to your keyboard at the same level?
Do you use a light touch on the keyboard?
- Middle of monitor at or slightly below eye level.
- Monitor about an arm’s length away.
- Minimal glare or reflection on the screen.
Ask Yourself
- Work surface height appropriate for seated or standing posture.
- Arms should be at 90° and your hand should “rest” on your keyboard without reaching
- Frequently used items within easy reach (e.g. notepads, phones, coffee cup, etc).
Ask Yourself:
Is your work surface at the appropriate height for a seated or standing posture?
If No → Then:
- Raise or lower the work surface to the appropriate height so that you arms are at 90° and your hands are resting on the keyboard.
Are items being used in the “primary Zone” as pictured above (14” – 18”)?
If No → Then:
- Reorganize your work surface to bring frequently used items closer to eliminate having to reach.
- Shoulders relaxed, not raised or hunched.
- Neck in a neutral position (not bent forward or backward).
- Take breaks or change positions every 30–60 minutes.
Ask Yourself:
Are your shoulders relaxed and not raised or hunched?
If No → Then:
- Work to relax your shoulders by adjusting the workstation height.
Is your neck in a neutral position?
If No → Then:
- Reposition monitor, documents, or devices to reduce bending.
Do you change positions or take brief movement breaks every 30–60 minutes?
If No → Then:
- Set reminders to stand, stretch, or walk periodically.
Stretches
The following stretches can further help ensure mobility while at your workstation. Hold each position for at least 10 seconds.
Phalen / Reverse Phalen Stretch – helps to ensure the ligaments and tendons of the wrist are not collapsing.
Flexion Stretches – Ensures the forearms and associated musculoskeletal system is loose and comfortable.
Shoulder circles (both directions) – Can help to alleviate neck and shoulder discomfort.
Cross Body Stretch – Further promotes shoulder girdle strength and health.
Hang Loose (aka – forward fold, touch your toes) – Helps to improve circulation, hip and lower back health.
- Lighting adequate without causing glare.
- Monitor brightness and contrast adjusted for comfort.
Ask Yourself:
Is lighting adequate without causing glare?
If No → Then:
- Adjust task lighting or modify workstation orientation.
Are monitor brightness and contrast comfortable for your eyes?
If No → Then:
- Adjust display settings to reduce eye strain.
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