Ergonomi Perkantoran

Summary

This video script offers essential ergonomic tips for a healthy and comfortable office environment. It emphasizes the importance of using a well-designed chair with adjustable back support and seat height, positioning the computer monitor at eye level, and maintaining a relaxed posture with arms and wrists aligned properly. It also suggests taking regular breaks, using the 20-20-20 rule for eye relaxation, and ensuring adequate lighting to prevent strain. The script concludes with a reminder to follow and subscribe for more health and productivity tips.

Takeaways

• 💺 Use a good office chair with a backrest and adjustable sitting height to support blood circulation.
• 🧘 Adjust the sitting height so that your hips are parallel to the floor, ensuring proper blood circulation to your legs and feet.
• 🖥️ Position your computer and input devices so that your forearms are parallel to the floor and your wrists are at a 90-110 degree angle for good blood circulation and to prevent muscle tension.
• 📏 Keep the distance between your sitting position and the monitor or input devices appropriate, with your arms and shoulders relaxed close to your body.
• 🙌 Maintain your wrists flat and straight to avoid muscle tension that could lead to headaches.
• 🖥️ Position the monitor screen at or slightly below eye level to maintain a natural posture.
• 📚 Place the monitor and keyboard in front of your eyes to avoid neck strain.
• 🌞 Minimize glare on the monitor screen by using an anti-glare filter or adjusting the monitor to avoid overhead light.
• 📄 When copying documents, place them in front of you or parallel to the monitor at a natural reading angle to prevent muscle strain from leaning over.
• 💻 Ensure that the CPU placement under the desk does not obstruct leg movement and comfort.
• 👀 Take regular breaks to reduce fatigue and use the 20-20-20 rule for eye rest: every 20 minutes, look at an object 20 feet (6 meters) away for 20 seconds.

Q & A

What is the main purpose of the video script?

The main purpose of the video script is to provide tips on office ergonomics to prevent work-related diseases and ensure comfort during work.

What are the key features of a good office chair according to the script?

A good office chair should have a backrest support and an adjustable sitting height.

Why is it important to adjust the sitting height to ensure the thighs are parallel to the floor?

Adjusting the sitting height to ensure the thighs are parallel to the floor helps maintain smooth blood circulation to the legs and feet.

What posture should the feet maintain while sitting at the office?

The feet should be flat on the floor or on a footrest to avoid strain.

What is the recommended angle for the lower arm and elbow while using a keyboard or mouse?

The lower arm should be parallel to the floor, and the elbow should be at a 90 or 110-degree angle for good blood circulation and to prevent muscle tension.

How should the distance between the sitting position and the monitor be adjusted?

The distance should be such that the arms and shoulders are relaxed and close to the body.

What should be the position of the wrists and fingers while typing?

The wrists and fingers should be flat and straight, and shoulders should be relaxed to avoid muscle tension and headaches.

What is the recommended position for the monitor screen?

The monitor screen should be at least at eye level or slightly below to maintain a natural viewing angle.

Why is it important to avoid glare on the monitor screen?

Avoiding glare on the monitor screen helps reduce eye strain and improves visibility.

What should be done when copying documents to prevent muscle strain?

Documents should be placed in front of or parallel to the monitor at a natural reading angle to prevent muscle strain from turning.

What is the 20-20-20 rule for eye rest mentioned in the script?

The 20-20-20 rule suggests taking a 20-second break to look at an object 20 feet (or 6 meters) away every 20 minutes of screen focus to rest the eyes.

What is the final advice given in the script regarding the placement of the CPU under the desk?

If the CPU is placed under the desk, it should not obstruct the leg space to ensure proper positioning and comfort.