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  • Here's your desk.

    這是你的辦公桌。

  • Your chair, monitor, keyboard, mouse, phone, a plant, sure.

    你的辦公椅、螢幕、鍵盤、滑鼠、電話、一盆植物,沒錯。

  • The problem is your desk isn't really built for you.

    但問題是你的辦公桌不是專門為你打造的。

  • It's for anyone.

    它是讓每個人使用的。

  • Spending eight hours a day reaching, slouching or craning can lead to pain.

    一天花八小時伸直雙手、弓著背或縮著身體打字,可能會造成身體疼痛不適。

  • At least that's what John Cinkay from the Hospital for Special Surgery says.

    至少紐約特種外科醫院的 John Cinkay 是這麼說的。

  • I do say that, every day.

    真的,我每天都這麼說。

  • So he's here to, well, he can tell you.

    所以他今天是來 ... 他可以自己告訴你。

  • I'm here to show you how to set up your desk ergonomically, so you can avoid pain later on in life.

    我來的目的是教你如何在符合人體工學的情況下安排你的座位,避免你在往後的生活中發生疼痛或不適。

  • Step one, adjust your chair.

    第一步是調整你的辦公椅。

  • The average desk height is 29 to 30 inches tall.

    桌子的平均高度是 29 至 30 英吋。

  • For some, this could be too tall or too short.

    對一些人來說,這樣的高度可能太高或太矮。

  • That's where your chair comes in.

    這時候辦公椅就派上用場了。

  • The first thing you want to do is adjust the height.

    首先你要調整椅子的高度。

  • When you do, make sure your elbows are bent to 90 degrees.

    在做調整的時候,要注意你的手肘是彎曲成 90 度的。

  • So if a person's feet are not touching the floor, this could become an issue.

    如果一個人的腳碰不到地板,可能會造成問題。

  • So we're gonna give her a footstool.

    因此,我們要放一個腳凳。

  • If you don't have access to a footrest, we recommend using a ream of paper.

    如果身邊沒有腳凳可以用,我們建議使用一兩包紙店在腳底。

  • Step two is adjust your monitor.

    第二步是調整你的螢幕。

  • The tip is to have the monitor close enough, about arm's length.

    訣竅是,螢幕離身體的距離要夠近,大約一隻手臂的距離。

  • So you're able to read without having to strain your eyes or to bend forward and adjust your posture.

    這樣你看著螢幕時眼睛就不會感到疲勞,身體也不需要往前傾或調整姿勢了。

  • So what you want to do is raise the monitor up until the top of the screen is eye level.

    你應該調高螢幕位置,直到螢幕上緣和眼睛位置呈水平。

  • If your monitor's not adjustable in height, use your reams of paper, much better.

    如果你的螢幕無法調整高度,就墊一兩包紙在底下吧,好多了。

  • If you work from two monitors, consider how you use them.

    如果你工作會用到兩台螢幕,想一下你是怎麼使用的。

  • If you have a primary monitor, you want that directly in front of you.

    如果你有一台主要螢幕,那麼主螢幕應該直接在你的正前方。

  • If you use both monitors equally, you want them lined up so you are in the middle of the two.

    如果你兩台螢幕並用,那麼應該將它們並排放置,讓自己在兩台螢幕中間。

  • For a laptop, you want to use a kickstand to raise the screen up to the proper height.

    筆電的話,你應該放置支架才能將螢幕調整到適當的高度。

  • Then, you can attach an external keyboard and mouse to it.

    然後你就可以加上外接鍵盤和滑鼠。

  • Step number three is to mind your mouse and your keyboard.

    第三步是留意你的滑鼠和鍵盤。

  • Where your hands end up is where your keyboard should be.

    你雙手最後的擺放位置應該就要是你鍵盤的位置。

  • Your mouse should end up right next to your keyboard.

    你的滑鼠應該要在鍵盤的旁邊。

  • You want to move from your elbow instead of your shoulder to prevent overuse or strain or pain.

    移動的時候應該使用手肘而不是肩膀,這樣才能預防肌肉過度使用、拉傷或疼痛。

  • The key is not to reach for your tools.

    關鍵是不要伸手去拿辦公用品。

  • Step four is to position your phone.

    第四步是調整電話的位置。

  • You want to put the phone on your non-writing side so you don't have to cradle it to your shoulder.

    你應該把電話擺在非慣用手的那一側,這樣接起電話時就不需要用肩膀托著電話。

  • This could eventually lead to neck pain.

    不然最後會造成脖子痠痛。

  • If you're on the phone a good portion of your day, you want to consider using a headset.

    如果你一天中大部分的時間都會使用電話,那你應該考慮使用耳機。

  • That way your hands are free to write down anything, or to type on the computer.

    如此一來,你就能空出雙手寫字或打字了。

  • Step five, move.

    第五步,動一動。

  • After 10, 15 minutes, we all begin to slouch in our chairs.

    10 到 15 分鐘過後,我們都會開始駝背。

  • So here are some basic exercises you can do while sitting in your chair.

    所以這邊有幾個基本動作是你坐在椅子上就能進行的。

  • The first exercise is a chin tuck.

    第一個動作是下巴收縮運動。

  • Second exercise is for your upper traps.

    第二個動作能幫助你的上斜方肌。

  • You're gonna do a basic stretch where you bend your head to one side, and then gently pull for a little more oomph.

    我們要做一下基本的伸展動作,把頭倒向一遍,再慢慢用手施力向下拉。

  • The third exercise is called a scapular retraction.

    第三個動作叫肩胛收縮運動。

  • You basically are going to squeeze your shoulders back.

    基本上就是將肩膀向後收緊。

  • The fourth exercise is for your lower back.

    第四個動作可以幫你伸展下背。

  • This is what we call a pelvic tilt.

    這是我們所謂的骨盆傾斜運動。

  • The most important thing you want to do is get up out of your chair every hour.

    最重要的是你每隔一小時就要離開座位。

  • Get up and walk, get something to eat, get something to drink, just get up.

    站起來走動、拿點東西吃、裝點東西喝,站起來就對了。

  • John?

    John?

  • John are we done?

    John 你說完了嗎?

  • Yeah, we're good.

    喔對,我講完了。

  • Great.

    好喔!

Here's your desk.

這是你的辦公桌。

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A2 初級 中文 美國腔 WSJ 螢幕 調整 鍵盤 滑鼠 辦公椅

【安全】上班族看過來!人體工學專家教你如何安排辦公座位 (Ergonomics Expert Explains How to Set Up Your Desk | WSJ)

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    Celeste   發佈於 2019 年 07 月 06 日
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