Arm Injuries & Disorders

Being Comfortable at Work

Protecting Yourself from Office Injuries

Computers have made the office worker more efficient, but have also increased the potential risk of a repetitive stress injury. This ergonomics checklist is designed to help office workers stay safe, comfortable, and productive at work.

Ergonomics involves fitting the workplace to the worker.

Are you at risk for Cumulative Trauma Disorder?

  • Do you repeat the same motion for an extended period of time?
  • Do you hold your body in an awkward position while working?
  • Do you sometimes use excessive force to complete a motion or task?
  • Do you sit at your workstation for long periods of time without moving?
  • Do you have extra curricular activities (e.g. piano, cooking, gardening) that may aggravate office injuries?

Ergonomics Checklist

Arms, Wrists, and Hands

  • Are you keeping a loose grip when writing?
  • Are you keeping your wrists straight and off the wrist rest while typing and mousing?
  • Do you have your mouse next to and level with your keyboard?
  • Are your elbows close to your body when typing and mousing, not outstretched?
  • Are your forearms parallel to the floor?
  • Are all frequently used items within an arm's reach?
  • Are your keyboard and mouse low enough for you to keep your arms in a 90 to 110 degree position?

Stretching at Work

Arms & Wrists

With your arms outstretched, turn your hands in a circular motion several times.


Outstretch one arm and make a fist, with your other hand, squeeze the wrist while opening and closing the fist.

Shoulders & Neck

Turn your head to the right while extending your right arm across your chest. Cradle your right arm in your left and press in. Hold for 4 seconds. Take a deep breath. Repeat for other side.

You may also wish to see the HealthyNJ page for Elbow Disorders and Injuries.

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New Jersey Resources