Outline

 

Note: This can be customized depending on the needs of your organization or company.

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See it!
Demonstrations and videos

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Feel it!
Class activities

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Own it!

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1. Introduction to Ergonomics

• Definition of ergonomics

• Importance of ergonomics in the workplace

• Ergonomics triangle

• Symptoms of poor ergonomics (e.g., back pain, carpal tunnel syndrome) 2. Long-term health impacts

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2. Assessing Your Current Workspace

• Workspace Evaluation 

• Ergonomic Risk Factors 

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3. Setting Up Your Chair

1. Choosing an Ergonomic Chair 

• Features of a good ergonomic chair 

• Adjustability and support 

• Adjusting Your Chair 

• Seat height and depth 

• Backrest angle and lumbar support 

• Armrest positioning

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4. Desk and Work Surface Arrangement

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• Ideal desk height for sitting and standing 

• Knee and leg clearance 

• Organizing Your Work Surface 

• Placement of frequently used items 

• Avoiding clutter

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5. Monitor Placement

• Monitor height and angle

• Distance from eyes

• Dual Monitor Setup

• Aligning multiple monitors  

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6. Keyboard and Mouse Setup

• Keyboard height and tilt

• Wrist positioning

• Mouse height and reach

• Ergonomic mouse options

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7. Lighting and Environmental Factors

• Reducing glare and reflections

• Adequate illumination levels

• Temperature and Air Quality 

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8. Additional Ergonomic Tools and Accessories

• When and how to use a footrest  

• Benefits of support cushions

• Document Holders and Stands

• Positioning documents to reduce strain

• Using adjustable stands

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9. Incorporating Movement and Breaks

• Benefits of regular movement and stretching

• Reducing the risks of prolonged sitting

• Microbreaks.

• Simple stretches and exercises for the workplace

• Review and Q&A

  • Recap of key points

  • Question and answer session

  • Feedback and evaluation of the training program

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Reference materials, such as exercise sheets, are available through an online link.

 

 

 

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