| SECTION | COMPONENT | INTERVENTION | OUTCOME |
| ERGONOMICS | Make the Work Fit the Worker | Design the Ideal Workstation | Reduce Mechanical and Psychological Loads |
| | Make the Worker Fit for the Work | Utilize Basic Activity and Exercise | Improve Durability and Tolerance |
| HEALTH | Balance Stress | Control Inflammation | Eliminate Pain |
| POSTURE | Optimize Triplanar Alignment | Hover in Neutral Zones and Plumb Line Relationships | Achieve Comfortable Body Position |
| | Blend Mobility with Stability | Function in Space with Maximum Efficiency | Minimize Strain and Improve Circulation |
| | Head/Neck | Tuck Chin | Prevent Headache and Neck Pain |
| | Shoulders/Upper Back | Lift Sternum Turn Palms Out | Improve Breathing and Fatigue Resistance |
| | Lower Back/Pelvis | Find Your Neutral Position | Avoid Stiffness and Soreness |
| | Hips/Knees Ankles/Feet | “Jack” Arches Up Slightly | Stabilize “Foundation” |
| SITTING | Chair Setup | 900 Ankles, Knees, Hips, and Elbows Adjust Seat, Back, and Armrest Use Stool, Ball, Kneeling | Enhance Durability and Comfort |
| | Desk Arrangement | Free of Clutter Minimize Reaching Use Hands-free Devices | Better Concentration Less Strain |
| | Monitor and Keyboard | 26-30” @Mid-screen Wrist Cocked Up | “Cone” of Vision Prevents CTS, etc. |
| | Helpful Habits | “Purposeful Fidgeting” Take 2 Every 20 | Distribute Forces More Evenly Refresh Tissue |
| STANDING | Setup | Utilize all Alignment Principles | Ease of Use |
| | Surface | Utilize Shoes or Mats | Reduce Fatigue and Discomfort |
| | Movement | Sway, Prance, or Dance | Dynamic/Active not Static/Passive |
| | Location | Lighting - Match Peak Energy Period with Sunshine Orientation - Fit Placement With Your Personality | Maximize Creativity and Productivity Create Flow State |
| MOVEMENT | General Daily Activity (GDA) | 60’ Daily-Random Include 10-20’ Walk Outside for Oxygen and Sunshine | Prevents Circulatory Stasis Improves Health and Brain Function |
| | Workstation Exercises Seated
Standing | 3-4 Reps or 10-15” each Ankle Pumps Leg Extensions Chair Partial Squats Chair Dips Overhead Presses Shoulder Shrugs Neck Rotations Neck Side bends Neck FB/BB Marching Calf Raises Partial Squats Trunk Twists Shoulder Blade Squeezes Side Bend and Reach Backward Bend/Forward Fold | Turn Breaks into Health Enhancers |
| | Basic Stretches | 5-15” each (gentle...breathe) Neck Stretch 1 Neck Stretch 2 Cross Body arm Stretch Arm Behind Head Stretch Wrist Stretch 1 Wrist Stretch 2 Chest/Bicep Stretch Torso Lengthener Stretch Posterior Leg Stretch Step up Stretch Lower Leg Stretch Thigh Stretch | Improve and Maintain Mobility/Flexibility |
| | Conditioning Exercises | 10 reps each Chin Tuck on Block or Book Foam Roller Back Extension Foam Roller Supine T/Y/I Bent Knee Roll Bridge/Hip Lift Alt Knee to Chest Squeeze 90/90 Leg Mobilization w/Strap Partial Press-up Prone T,Y, I with Towel Roll Slow-Motion Split Squat Pelvic Tilt on Wall Scare Crow Wall Angel | Correct Restrictions Optimize Stability |
| | | | |
| WORKFLOW | Mindfulness Monotasking | Be Here and Now Do 1 Task at a Time Eliminate Multitasking | Non-distracted Concentration Improve Productivity Decrease Stress |
| | “Intervalization” | Cyclic On/Off Efforts Block/Chunk Work Focus Strategic Breaks | Produce More Higher Quality Less Effort Less Errors Reduce Injury Risk |
| | Gratitude | Appreciate Your Job and Co-Workers | Improve Hormonal Regulation |
| | Positivity | Communicate and Collaborate | Create a Tension-free, Energized Workplace of Joy! |
