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Workspace Comfort Guide


Workspace Comfort Guide

How does your body feel at the end of every workday?

Do you suffer from stiff shoulders or a sore back? Do your knees ache? Do you suffer from eye strain?

Our Workspace Comfort Guide offers ideal setup information - as well as innovative products, exercises and tips - to help you optimize your workspace and address those nagging problems.

Select an area of interest and learn ways to ensure the best possible work environment.

Eyes Head, Neck and Shoulder Arms, Elbows and Wrists Back, Legs and Feet Total Body

Eyes

Products

Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.

Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.

Comfort Tips

Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.

Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.

Exercises

Focusing Technique
Focus: Preventing Eyestrain

While standing or sitting:

  1. Look out a window or as far away from work area as possible
  2. Focus on a far-away object
  3. Move your eyes around to look at other objects
  4. Look back at computer screen
  5. Repeat often throughout workday

« Previous | Next »

Palming Exercise
Focus: Preventing Eyestrain

While sitting at a chair, with your elbows leaning on your work surface:

  1. Cup your hands over your eyes, with your palms resting on your cheekbones (avoid applying pressure on your eyeballs)
  2. Cross your fingers over the bridge of your nose (shutting out light)
  3. Close your eyes for 15 seconds while breathing deeply
  4. Uncover your eyes

« Previous | Next »

Wrest Flex and Extension
Focus: Forearms and Hands

While standing or sitting:

  1. Extend arms in front of you with palms facing down
  2. Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds
  3. Flex both wrists so finger point to floor and hold for 5 seconds
  4. Relax and repeat

« Previous | Next »

See your healthcare provider before exercising if you are experiencing any medical concerns.

Back to Menu

Arms, Elbows, Wrists

Products

Optimal Personal Comfort

Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).

Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.

Comfort Tips

Optimal Personal Comfort

Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).

Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.

Exercises

Wrist Circles
Focus: Forearms

While sitting in a chair:

  1. Hold hands out with palms down
  2. Slowly rotate hands (as if drawing circles with fingertips)
  3. Rotate inward, then reverse motion five times each
Hand Flex
Focus: Hands and fingers

While standing or sitting:

  1. Slowly clench fists
  2. Slowly open and spread fingers
  3. Repeat five to ten times

« Previous | Next »

Arm Massage
Focus: Forearms

While sitting at a desk or table:

  1. Place arm in front of you with hand palm-down
  2. Use thumb to press firmly on opposite arm, moving it slowly from wrist to elbow and back down
  3. Repeat 3 times.

« Previous | Next »

Wrest Flex and Extension
Focus: Forearms and Hands

While standing or sitting:

  1. Extend arms in front of you with palms facing down
  2. Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds
  3. Flex both wrists so finger point to floor and hold for 5 seconds
  4. Relax and repeat

« Previous | Next »

See your healthcare provider before exercising if you are experiencing any medical concerns.

Back to Menu

Back, Legs and Feet

Products

Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.

Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.

Comfort Tips

Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.

Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.

Exercises

Head Tilt and Turn
Focus: Head and Neck

While sitting upright with shoulders relaxed, slowly:

  1. Lower your head to your shoulder, then hold, return to center and repeat on the other side
  2. Turn your head to look over your shoulder and repeat on the other side
  3. Lower your chin to your chest and return to starting point
  4. Repeat the sequence three to five times

« Previous | Next »

Neck Glide
Focus: Neck

While sitting comfortably upright and looking straight ahead:

  1. Keep your head and ears level, gently glide your head back, as far as it will go
  2. Now glide your head forward
  3. Repeat three times

« Previous | Next »

Shoulder and Arm Rolls
Focus: Neck, Shoulders and Upper Back

While sitting or standing with your shoulders relaxed, slowly:

  1. Roll both your shoulders backward, down and around in a circular motion
  2. Repeat three to five times

« Previous | Next »

See your healthcare provider before exercising if you are experiencing any medical concerns.

Back to Menu

Total Body

Products

Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.

Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.

Your head and neck should be held upright (not bent back or down) and facing forward (not twisted). Shoulders should be relaxed with elbows close to your torso while keying.

Tip 1: Positioning your most-used items (stapler, Post-itR Notes, pens, tape) within 18 inches in any direction
Tip 2: Alternate your work position throughout the day
Tip 3: Use headsets or a speakerphone when talking on the phone for long periods of time (or while keying or writing)

Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).

Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.

Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.

Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.

Comfort Tips

Your monitor should be roughly at arm's length, 20 to 30 inches from your eyes. The top of your monitor should be at, or slightly below, eye level.

Tip 1: Keep documents as close to directly in front of you as possible (no more than 35 degrees to either side). Use a document holder that accommodates the material you are reading.
Tip 2: Keep your screen clean and free of glare by decreasing overhead lighting, using window shades effectively or using an anti-glare computer filter.
Tip 3: Prevent eyestrain by getting an eye exam every one to two years.

Your head and neck should be held upright (not bent back or down) and facing forward (not twisted). Shoulders should be relaxed with elbows close to your torso while keying.

Tip 1: Positioning your most-used items (stapler, Post-itR Notes, pens, tape) within 18 inches in any direction
Tip 2: Alternate your work position throughout the day
Tip 3: Use headsets or a speakerphone when talking on the phone for long periods of time (or while keying or writing)

Shoulders and arms should be roughly perpendicular to the floor with your elbows held close to your sides. Hands and wrists should be in a straight line with forearms (not bent up or down).

Tip 1: Take frequent breaks; shake, stretch and massage hands often to relax.
Tip 2: Consider an adjustable keyboard tray to help ensure proper posture while keying. Use a mouse that fits your hand and puts your hand in a more neutral position.
Tip 3: Determine if you have an "attacking" typing style, and, if so, learn to develop a lighter touch.

Your back should be properly supported within a comfortable seating position, and your legs should fit comfortably under your desk. Thighs should be roughly parallel to the floor and lower legs roughly perpendicular to the floor. Feet should rest firmly on the floor or a footrest.

Tip 1: Use a chair that provides good lumbar support and reclines or tilts to allow for a comfortable seating position
Tip 2: Keep the space under your desk free of clutter
Tip 3: A footrest helps maintain proper posture, supports the lower back and increases circulation to the legs and thighs.

Exercises

Focusing Technique
Focus: Preventing Eyestrain

While standing or sitting:

  1. Look out a window or as far away from work area as possible
  2. Focus on a far-away object
  3. Move your eyes around to look at other objects
  4. Look back at computer screen
  5. Repeat often throughout workday

« Previous | Next »

Palming Exercise
Focus: Preventing Eyestrain

While sitting at a chair, with your elbows leaning on your work surface:

  1. Cup your hands over your eyes, with your palms resting on your cheekbones (avoid applying pressure on your eyeballs)
  2. Cross your fingers over the bridge of your nose (shutting out light)
  3. Close your eyes for 15 seconds while breathing deeply
  4. Uncover your eyes

« Previous | Next »

Wrest Flex and Extension
Focus: Forearms and Hands

While standing or sitting:

  1. Extend arms in front of you with palms facing down
  2. Slowly bend (extended) both wrists so fingers point to ceiling and hold for 5 seconds
  3. Flex both wrists so finger point to floor and hold for 5 seconds
  4. Relax and repeat

« Previous | Next »

Head Tilt and Turn
Focus: Head and Neck

While sitting upright with shoulders relaxed, slowly:

  1. Lower your head to your shoulder, then hold, return to center and repeat on the other side
  2. Turn your head to look over your shoulder and repeat on the other side
  3. Lower your chin to your chest and return to starting point
  4. Repeat the sequence three to five times

« Previous | Next »

Neck Glide
Focus: Neck

While sitting comfortably upright and looking straight ahead:

  1. Keep your head and ears level, gently glide your head back, as far as it will go
  2. Now glide your head forward
  3. Repeat three times

« Previous | Next »

Shoulder and Arm Rolls
Focus: Neck, Shoulders and Upper Back

While sitting or standing with your shoulders relaxed, slowly:

  1. Roll both your shoulders backward, down and around in a circular motion
  2. Repeat three to five times

« Previous | Next »

Wrist Circles
Focus: Forearms

While sitting in a chair:

  1. Hold hands out with palms down
  2. Slowly rotate hands (as if drawing circles with fingertips)
  3. Rotate inward, then reverse motion five times each

« Previous | Next »

Hand Flex
Focus: Hands and fingers

While standing or sitting:

  1. Slowly clench fists
  2. Slowly open and spread fingers
  3. Repeat five to ten times

« Previous | Next »

Arm Massage
Focus: Forearms

While sitting at a desk or table:

  1. Place arm in front of you with hand palm-down
  2. Use thumb to press firmly on opposite arm, moving it slowly from wrist to elbow and back down
  3. Repeat 3 times.

« Previous | Next »

See your healthcare provider before exercising if you are experiencing any medical concerns.

Back to Menu

* Dimensions reflect the 5th to 95th percentile of the U.S. population. If your height is not listed, consult an ergonomist or health and safety professional for advice on proper workspace configuration.

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