Here's your desk. Your chair, monitor, keyboard, mouse, phone, a plant, chair. Problem is your desk isn't really built for you—it's for anyone. Spending eight hours a day reaching, slouching, or craning can lead to pain. At least that's what Jon Cinkay from the Hospital for Special Surgery says.
這是你的辦公桌。你的椅子、螢幕、鍵盤、滑鼠、手機、盆栽、椅子。問題是你的桌子不是量身訂製的－－而是每個人都能用。八個小時下都伸長著手、彎腰駝背或伸長脖子可能會導致疼痛。起碼這是特殊外科醫院的 Jon Cinkay 說的啦。
I do say that every day.
我的確每天都這麼說。
So, he's here to... Well, he can tell you.
他是來這...嗯，他可以自己跟你們說。
I'm here to show you how to set up your desk ergonomically so you can avoid pain later on in life.
我來這是要示範桌子怎麼擺才會符合人體工學，這樣就可以預防未來疼痛。
How to Set Up Your Desk Ergonomically
怎麼利用人體工學擺放桌子
Step one: Adjust your chair. The average desk height is 29 to 30 inches tall. For some, this could be too tall or too short. That's where your chair comes in. The first thing you wanna do is adjust the height. When you do, make sure your elbows are bent to 90 degrees. So, if a person's feet are not touching the floor, this could become an issue. So, we're gonna give her a footstool. If you don't have access to a footrest, we recommend using a ream of paper.
第一步：調整椅子。大部分桌子的高度為 29 到 30 英吋（75 公分左右）。有些人可能會覺得太高或太矮。這時候椅子就很重要了。你第一件要做的事就是調整高度。調整椅子時，確保你的手肘彎曲呈 90 度。要是腳碰不到地，這樣可能會有問題。這時我們就要給她一個腳凳。如果你找不到可以墊腳的，我們建議墊一疊紙。
Step two is adjust your monitor. The tip is to have the monitor close enough about arm's length so you're able to read without having to strain your eyes or to bend forward and adjust your posture. So, what you wanna do is raise the monitor up till the top of the screen is eye level. If your monitor's not adjustable in height, you use your reams of paper. Much better! If you work from two monitors, consider how you use them. If you have a primary monitor, you want that directly in front of you. If you use both monitors equally, you want them lined up so you are in the middle of the two. For a laptop, you want to use a kickstand to raise the screen up to the proper height. Then, you can attach an external keyboard and mouse to it.
第二步是調整螢幕。訣竅在於螢幕要靠得夠近，約一條手臂的距離，這樣看螢幕時，眼睛才不會太疲勞，或是需要往前傾和變換姿勢。你應該要把螢幕的上端調到跟你的眼睛高度一致。如果你的螢幕沒辦法調高度，那就用紙墊高。好多了!如果你要同時用兩個螢幕辦公，想一下你的使用習慣。如果你有一個主螢幕，那就把它擺在你的正前方。如果是兩面並用，那就讓它們對稱並排，這樣你就會剛好在兩個螢幕的中間。如果是筆電的話，用筆電支架把螢幕撐到適當的高度。然後，你可以外接鍵盤或滑鼠。
Step number three is to mind your mouse and your keyboard. Where your hands end up is where your keyboard should be. Your mouse should end up right next to your keyboard. You wanna move from your elbow instead of your shoulder to prevent overuse or strain or pain. The key is not to reach for your tools.
第三步是注意滑鼠和鍵盤的擺法。你的手放哪，鍵盤就該放哪。滑鼠應該要放在鍵盤的正旁邊。移動時應該用手肘帶動而非肩膀，才不會使用過度、拉傷或疼痛。關鍵就在不要伸長手去拿工具。
Step four is to position your phone. You wanna put the phone on your non-writing side so you don't have to cradle it to your shoulder. This could eventually lead to neck pain. If you're on the phone a good portion of your day, you wanna consider using a headset. That way your hands are free to write down anything or to type on the computer.
第四步是擺放電話。你應該要把電話放在非慣用手側，才不用把話筒夾在肩膀上。要不然可能會造成頸部疼痛。如果你要長時間講電話，可以考慮用頭戴式耳機。這樣就可以騰出手來寫字或打字。
Step five: Move. After 10, 15 minutes, we all begin to slouch in our chairs. So, here are some basic exercises you can do while sitting in your chair. The first exercise is a chin tuck. Second exercise is for your upper traps. You gonna do a basic stretch where you bend your head to one side, and then gently pull for a little more oomph. The third exercise is called the scapular retraction. You basically are going to squeeze your shoulders back. The fourth exercise is for your lower back. This is what we call pelvic tilt. The most important thing you wanna do is get up out of your chair every hour. Get up and walk; get something to eat; get something to drink. Just get up.
第五步：移動。每個人在坐超過 10 到 15 分鐘之後，都會開始駝背。這裡提供一些坐著就可以做的簡單運動。第一個運動是下巴收縮。第二個是上斜方肌運動。你要簡單伸展一下，把頭倒向一側，然後緩緩地向側邊輕拉。第三個叫做肩胛骨後縮運動。顧名思義就是把肩膀往後縮。第四個為下背運動。這就是我們說的骨盆傾斜運動。最重要的是每小時都要離開座位一下。站起來走一走、吃點東西、喝點什麼。起身就對了。
Jon? Jon, are we done?
Jon？Jon，這樣就結束了嗎？
Yeah, we're good.
對，結束了。
Great.
好的。
