Computer Workstation Ergonomic Self-Assessment Checklist (Previously 'Keyboard Workstation

/ health & safety
Computer workstation self-assessment
Name: / Height: / DominantHand:
Supervisor: / Local Health and Safetycontact:
Department: / Date:
1CHAIR / YES / NO / N/A / COMMENTS
1.1I have a comfortable, well- fitting, adjustable task chair in goodcondition / ☐ / ☐ / ☐
1.2I am familiar with all the adjustmentmechanisms / ☐ / ☐ / ☐
1.3The back rest is at an angle of 90-100 degrees to the seat pan and thereis approximately a hand fist gap between the seat pan and the backrest / ☐ / ☐ / ☐
1.4I can sit right back in the chair so the back rest fits neatly into the curve ofmylower back and there is 1-3 fingers width clearance between the front edgeof the seat and the back of my knees to provide maximum thighsupport. / ☐ / ☐ / ☐
1.5When seated at the workstation with my hands resting gently onthekeyboard I can achieve the followingposture:

Shoulders relaxed and symmetrical, head inmidline
Elbows in vertical alignment with shoulder, resting close tothe body:
approximately a tennis ball sized gap between waist and elbow
Elbows slightly higher thanwrists
Wrists in functional position, slightly extended:
10 to 20degrees
Hips slightly higher thanknees
Thighs not making contact with under-surface ofdesk
Feet flat on the floor or footrest (notdangling)

Note:If standing to work I can achieve the first 4 bullet pointsabove.
The optimal sit/ stand ratio is sit 20: stand 10 every 30 minutes. / ☐ / ☐ / ☐
1.6Chair arms are absent as they generally interfere with access to theworkstation / ☐ / ☐ / ☐
1.7I break from computer based work every 30 minutes for 1-2 minutes tostretch and move and stimulate blood flow to static workingmuscles / ☐ / ☐ / ☐
2DESK / YES / NO / N/A / COMMENTS
2.1The (seated) desk is between 680mm and 735mm high, minimum 800mm deepand maximum 33mmthick. / ☐ / ☐ / ☐
2.2If a sit/stand desk is available it is adjustable without effort and has aheightrange to comfortably accommodate my sitting and standingheight / ☐ / ☐ / ☐
2.3I have sufficient leg room and there are no fixed or stored items under thedeskthat encroach into my leg space or compromise myposture / ☐ / ☐ / ☐
2.4My desktop accommodates all desktop items without compromising myposture / ☐ / ☐ / ☐
3COMPUTER MONITOR / YES / NO / N/A / COMMENTS
3.1The monitor is directly in front of me, flat and approximately arms reachaway / ☐ / ☐ / ☐
3.2There is adequate cable length to position my monitor for posturalcomfort / ☐ / ☐ / ☐
3.3The top of the monitor is approximately the same height as my eyes. If wearing multi focal lenses it is lower and tilted up to avoid tilting the head backwards / ☐ / ☐ / ☐
3.4The screen brightness, contrast and font size is adjusted to my visualcomfort / ☐ / ☐ / ☐
3.5The screen is free from glare or reflections from lightsources / ☐ / ☐ / ☐
3.6I scroll my work up to the top half of the screen to reduce bending myneck / ☐ / ☐ / ☐
3.7In the event of using a laptop computer for prolonged periods of time, I usea laptop stand and an external keyboard and mouse to optimise myposture. / ☐ / ☐ / ☐
3.8If using two monitors, they are positioned for primary and secondary use orforequal use and at the same height and distance. I swivel on my chair (ratherthan repeatedly twisting my neck) to visually navigate betweenthem / ☐ / ☐ / ☐
4KEYBOARD / YES / NO / N/A / COMMENTS
4.1The keyboard is positioned directly in front of me and at a distance fromtheedge of the desk that feels comfortable and supportive for my arms /shoulders / ☐ / ☐ / ☐
4.2My wrists are slightly extended (10-20 degrees) whilst keying and not restingon the desk creating a sharp angle at the wrist joint. If resting on the desktopa keyboard wrist pad no higher than the keyboard should betrialed / ☐ / ☐ / ☐
4.3I keep my fingers slightly bent and strike the keys softly whenkeying / ☐ / ☐ / ☐
4.4I take brief pauses (every few minutes) from continuous keyingwork / ☐ / ☐ / ☐
4.5I use short cut keys where possible to reduce mouseusage / ☐ / ☐ / ☐
5MOUSE / YES / NO / N/A / COMMENTS
5.1My mouse comfortably fits my hand so that the padded sections of thepalmconnect with the desktop / ☐ / ☐ / ☐
5.2My mouse operates smoothly over the desk surface or flat mousepad / ☐ / ☐ / ☐
5.3My mouse is responsive and operates at a speed that suits the tasks Iperform / ☐ / ☐ / ☐
5.4I alternate between mouse scroll functions and page up-downnavigation / ☐ / ☐ / ☐
5.5My mouse postureinvolves

Shoulder relaxed
Elbow close to side of body
Forearm lightly supported on desk top
Wrist still-not moving from side to side
Middle finger maintained in straight line with forearm
Circular, smooth, whole armmovements

/ ☐ / ☐ / ☐
5.6I take brief pauses (every few minutes) when performing prolonged periodsof mousework. / ☐ / ☐ / ☐
6DESKTOP ITEMS / YES / NO / N/A / COMMENTS
6.1A document holder is available ifrequired. / ☐ / ☐ / ☐
6.2The document holder is positioned between the monitor and thekeyboard / ☐ / ☐ / ☐
6.3A headset is available for prolonged or frequent phone conversations orif simultaneous keying /writing isrequired / ☐ / ☐ / ☐
6.4All frequently used desktop items are within comfortablereach / ☐ / ☐ / ☐
7PHYSICAL ENVIRONMENT / YES / NO / N/A / COMMENTS
7.1Noise levels at my workstation are conducive toconcentration / ☐ / ☐ / ☐
7.2The lighting at my workstation is adequate and comfortable for the tasks Ido,and does not influence my posture e.g peering, twisting,squinting / ☐ / ☐ / ☐
7.3I feel comfortable with the room temperature and airflow / ☐ / ☐ / ☐
7.4There are no trip hazards e.g. cabling, mats, poor housekeeping intheimmediateenvironment / ☐ / ☐ / ☐
7.5Cabling around workstation is well managed to avoid inadvertentcontact / ☐ / ☐ / ☐
8PERSONAL STORAGE / YES / NO / N/A / COMMENTS
8.1Storage for personal items is accessible (does not involve excessivereaching,twisting, bending or force exertion). / ☐ / ☐ / ☐
9OUTCOME / YES / NO / N/A / COMMENTS
9.1I have been able to implement the above adjustments/ work methods andamcomfortable with my workstation set up andenvironment / ☐ / ☐ / ☐
9.2I require equipment to achieve optimum posture and workmethods / ☐ / ☐ / ☐
9.3I have answered no to some of these questions and have not been able to resolve the issues. I require assistancewith:
Please forward this completed assessment form to your manager/supervisor who will organise any necessary follow up and retain a copy.
record.

safety.unimelb.edu.auHEALTHSAFETY:COMPUTER WORKSTATION SELF-ASSESSMENT1of2

Date:May2018 Version:2.9 Authorisedby:Manager,HealthSafety, Operations NextReview:May 2023