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Posted on 10-26-2014
A lot of us have to spend much of our workday sitting at a desk and working on a computer. Doing this activity day in and day out incorrectly can lead to neck pain, back pain, tingling in the arms, and even knee pain. By taking a few moments to change your posture and sit correctly you will save a lot of wear and tear on your body.
1) -Sit up tall-adjust the seat so your knees are level with your hips, your feet are flat on the floor and your back is resting against the back of the chair. If you need to put a cushion to support your back put one near your lower back.. Adjust the arm rests so the shoulders are relaxed.
2) Sit close to the keyboard so your arms are not extended out too far.
3) Adjust the height of the keyboard so your shoulders are relaxed and your wrists and hands are straight. Mainitain an arm angle of about 80 degrees. So start with your arms at right angles to your shoulder and then come back a little towards the chair.
4) Use wrist rests. This will help to maintain a neutral posture. They should be used only when resting and not while typing
5 )Monitor positioning-maintain your monitor so your neck is in a neutral position. The top of the monitor should be 2-3 inches above eye level.it at least an arm's length away from the screen and adjust the distance for your vision. Reduce any glare by carefully positioning the screen, which you should be looking almost straight at, but partially looking down. Adjust any curtains or blinds as needed. Adjust the vertical screen angle and screen controls to minimize glare from overhead lights.
Remember to take breaks from looking at the screen. Rotate your neck side to side and up and down during breaks. Do this every 30 minutes. Exercise at the desk by doing fly type motions with your arms.
These simple techniques will allow you to reduce the stress on your neck ,back arms and knees.
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