Guide
A desk workstation checklist you can use today
Start by making the screen easy to see, the keyboard easy to reach and your feet comfortable to support. Adjust the equipment to the task, then include changes of position. A workstation setup is a starting point for work, not a position you must hold perfectly all day.
Check the task before buying equipment
Open the task you spend the most time doing: writing, video meetings, spreadsheets or design. A setup that works for a short call may be awkward for an afternoon of typing. Notice which items make you reach, lean or turn repeatedly.
Change one thing at a time and try the real task again. Keep a short note of the adjustment and whether it made work easier. This is more useful than making every adjustment at once and forgetting which one helped.
Five points to check
- Chair: support the feet and sit with the back support available. Check that the seat edge does not press into the back of your knees.
- Screen: place the main display in front of you. HSE suggests the top near eye level and a viewing distance around an arm's length as a starting point.
- Keyboard: bring it close enough to use with relaxed shoulders. Avoid leaving a large unused gap that makes you reach.
- Mouse: keep it near the keyboard and within an easy reach, rather than far out to the side.
- Laptop: for longer typing tasks, consider separating the keyboard and mouse from the screen so you can adjust them independently.
Solve the constraint you actually have
If a small table limits your space, move unused items first. If you use more than one display, put the most-used task where it requires the least repeated turning. If a chair or desk cannot be adjusted enough, ask for a workstation assessment rather than trying to stretch around the problem.
People who use specialist glasses, assistive equipment or have individual needs may need a different arrangement. Treat the checklist as an initial check and use professional or workplace advice where appropriate.
Add a break plan
Keep a visible note with two actions: one change to your setup and one cue for leaving the screen. For example, reposition the mouse, then use the end of a meeting as a chance to stand or walk. A reminder is useful only if there is space in the workday to act on it.
Renava can guide a short movement session during that break. It cannot assess your workstation, alter your workload or guarantee a particular posture outcome. If a task keeps causing symptoms, raise the issue instead of using more exercises to compensate.
Questions about this guide
How should I use this guide?
Watch the demonstration if one is available, then follow the written setup and steps. Pause or skip a movement that is not comfortable.
Is this a personalised treatment plan?
No. It describes general movement practice and the app’s own materials. Individual symptoms or injuries need qualified advice.
Where can I go next?
Use the related guides for a full sequence, workplace setup or the Renava program. A technique guide teaches one movement rather than a complete program.
Sources and editorial notes
External sources provide background and have not reviewed or endorsed Renava. Instructions and routine details describe the app team’s own material.
- HSE: Good posture when using display screen equipment — Workstation setup guidance. Individual requirements can differ.
- HSE: Work routine and breaks — Guidance on changing activity and taking breaks from display-screen work.
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