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  • Adjust your chair, to support your back and minimize awkward postures (slouching, crossed legs, twisted body position) that can lead to muscle tension, fatigue and soreness;

  • Sit with your buttocks right back in the chair, sit up straight and keep your shoulders back; all three normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back;

  • Distribute your body weight evenly on both hips;

  • Have your feet flat on the floor, or on a footrest. Your knees should be bent at a 90-degree angle, at the same level or slightly underneath your hips;

  • Keep your shoulders relaxed; arms resting comfortably on the desk; elbows bent at approximately 90 degrees; forearms parallel to the floor; and wrists straight, which may involve adjusting the angle of the keyboard;

  • Keep your eyes level within range of the top third of the screen. Don’t squint to see the screen (check for glare or enlarge the font);

  • Keep your work, keyboard and mouse centered in front of the monitor and close to you, to avoid arching your neck or twisting your body;

  • Use a good quality mouse that requires minimal pressure to click, and be sure to position it on the same level and as close to the keyboard as possible. Keep your wrist straight and move the mouse with whole arm movements;

  • Use ergonomic computer accessories, such as document holders to encourage neutral neck postures, and head sets to avoid awkward neck postures (often seen as holding the phone in the crook of the neck) while interfacing with the computer and telephone;

  • A wrist pad on the keyboard allows you to rest your wrists on the pad and reduces stress on the wrist;

  • Try not to sit for longer than 30 minutes in the same position, the movement will support the metabolism of the disks and prevent from abrasion;

  • If you’re working on a computer all day at work, you may want to limit your computer-time at home. Choose activities for leisure and recreation that will not continue to stress the same muscles / tendons (i.e. if you’re keying on the computer all day, hanging out on the internet at night, or knitting / crocheting throughout the evening, this is not providing proper rest for the muscles and tendons that worked all day);



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