If you work at a desk, especially in front of a computer, you already know it’s super important to take regular breaks to get up and move, stretch, etc.
Another important thing to do is check how your chair, desk and computer are set up – do you have to crank your head forward to see your screen, hunching down and putting
lots of pressure on your neck? Or do you have to lean in?
Take a few minutes to check out your workstation and make some adjustments to make sure it’s not working against you!
Here are a few tips:
1) Make sure that the weight of your arms is supported at all times. If your arms are not supported, the muscles of your neck and shoulders will be crying by the end of the day.
2) Watch your head position, and try to keep the weight of your head directly above its base of support (neck). Don’t “crane” your head and neck forward.
3) Don’t be a slouch! Slouching puts more pressure on the discs and vertebrae of your back. Use the lumbar support of your chair and avoid sitting in a way that places body weight more on one than on the other. Move your chair as close to your work as possible to avoid leaning and reaching. Make sure to “scoot” your chair in every time you sit down.
4) Your monitor should be placed directly in front of you, with the top no higher than eye level. The keyboard should be directly in front of the monitor so you don’t have to frequently turn your head and neck.
5) Your keyboard and the mouse should close enough to prevent excessive reaching which strains the shoulders and arms.
6) Your feet should not be dangling when you are seated. If your feet don’t comfortably reach the floor or there is pressure on the backs of your legs, use a footrest or lower the keyboard and chair.
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