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！