The guide will show you how to use correct alignment of the body and equipment while sitting at a screen for long periods at a time. Keep in mind that you can always get up to stretch and walk around every once in a while, even with the ideal posture and set-up of the equipment.
- Rest in proper posture. Many office and personal desk chairs have adjustable backrests, seats and even support for the lumbar. Assuming that the type of chair you are using can vary, seek to bear in mind the following guidelines.
- The upper legs should be flat against the chair’s bottom.
- The lower legs at the knees will form an angle of 90 degrees.
- Your feet to your lower legs will be at a smooth 90 degree angle.
- In comparison to your legs your back will be between 100 and 135 degrees (if possible).
- You should keep your arms tucked tight to your hands.
- The neck and should be comfortable.
- Change your chair for whatever. If your chair is fitted with lumbar support, a custom cushion, adjustable arm rests or any other customized support, change it as needed. This chair also can provide better comfort the Eurotech Apollo II extended height stool
- Change your chair for whatever. You can choose from different cheap gaming chairs that are comfortable to use. If your chair is fitted with lumbar support, a custom cushion, adjustable arm rests or any other customized support, change it as needed.
- Down by the keyboard. You should have your keyboard directly in front of your mouth; don’t move or bend your mouth to access your screen. You can also use a keyboard and mouse tray.
- Ideally, the screen on your monitor is at least one arm length away from you.
- Keeping your head high. You can be tempted to slouch your shoulders, pulling your face close to your chest; this will lead to pain in the shoulders, shoulder and back, so hold your head up even if you have to look down on the computer.
- One potential solution for this is to change the height of your display so it stays at your real eye height.
- Take breaths deep. When sitting down it is easy to take shallow breaths, but doing so can eventually lead to other problems. Make sure you take deep breaths often — especially if you experience headache or lightheadedness — and try to keep a few deep breaths in just about every hour.
- Shallow breaths can cause you to change your posture unconsciously, while deep, diaphragm-level breaths will help you to stabilize your posture.
- Arrange the computer for any papers and things around. If you have enough room on your desk to accommodate your papers, phone, and other accessories, make sure they are placed around the computer; the center item on your desk should be your computer.
- For different objects, some computer trays have various rates (e.g. papers, keyboard, writing instruments, etc.).
- When you do not have a fully adjustable keyboard tray, your workstation height and chair height may need to be changed, or you may need to use a seat cushion to get in a comfortable position.
- During the workday, take short breaks to relieve some of the muscle tension. Studies have shown that steady sitting is very detrimental to your health. Seek to walk around, stand and do stretches for a few minutes — anything to break up a full day of sitting is good for you!
- Every 20-30 minutes, take a brief 1-2 minute stand, rest and/or walk breaks. When you have breaks or meetings for lunch, try to keep them as far from your chair as possible, and stand when you can.
- Steady sitting can have a dangerous impact on your muscles and it could cause muscle soreness or fatigue which could later result in extreme pain, so it’s always recommended to use a portable deep tissue massager to relieve the muscle tensions. You can use Exogun DreamPro, a trusted deep-tissue massager, which will help you getting rid of muscle hardening, increase blood circulation to sooth your muscles, and which can also reduce chronic pain as well.
- Evite exhaustion in the head. While your eyes do not seem to have anything to do with your back and posture, eye tiredness can cause you to slouch, lean closer to your screen, and more. Only look away from your phone every 30 minutes for a few seconds or so should be doing the trick.
- A good way of avoiding eye exhaustion is to follow the 20/20/20 rule: look at something at least 20 feet (6.1 m) away for 20 seconds every 20 minutes.
- Blue light filter glasses (e.g. computer glasses) can be bought which will both decrease your eye pressure and boost your night sleep for as little as $10.
- Get your heart full. Aside from your head, when you use a machine your hands are the most involved part of your body. By pressing on the joints of one hand while bending the fingers back, as well as using gripping resistance movements (e.g. gripping a tennis ball) you can avoid carpal tunnel.
Any changes made on your posture matter. Bad sitting habits – crossing your legs and slouching – may lead to chronic pain and serious injuries. While these issues are preventable whether your size is big or small, there are always innovative ways to make your computer setup and sitting posture a bit better. You may also try this ergonomic laptop mounts if you opt to use laptop instead of desktop setup available only at Jestik.com