Ergonomics is the science of fitting the job or work environment to the worker. The goal is to find the best fit between you and your job to keep you as safe as possible.
Musculoskeletal disorders are a group of conditions that involve the tendons, muscles, nerves, and supporting structures. These symptoms all indicate the need to adjust your workstation to fit you better.
5 seconds is not enough time. Take a full 1-2 minutes to stretch every hour.
Positioning the top of your monitor level with or slightly below your eyes prevents you from straining your neck, shoulders, and back to view the screen.
Keeping your elbows at a 90║angle or greater prevents compression on the nerve, which is a common cause of musculoskeletal disorder.
Too much light will make your screen look washed out. This can cause you to strain more when reading the screen.
Resting the wrist while typing can put increased pressure on the nerves and tendons. Wrist rests should only be used when taking a break from typing. However, resting the base of the palm while typing is acceptable.
Windows can put glare on the screen, making it difficult to read. To prevent this, try to position your workstation toward a wall without a window, or use blinds to control sunlight.
This allows your arms to be at 90░ or greater angle to prevent compression of the nerves in the elbow.
Your feet should be flat, but not necessarily on the floor. If the setup of the screen and keyboard requires that you keep your chair raised higher, then consider using a footrest to keep your body in the proper alignment.