~ Head-To-Toe Tips For Healthier Sitting ~

[MysteRy]

Head-To-Toe Tips For Healthier Sitting





Head And Neck

"Eyes should be about level with the top of the computer screen or the top third of the monitor," says Sadovnik. They'll drift down naturally when you need to glance at the bottom of the screen without straining your neck, he says.

It's also important that you face the screen straight on. Sadovnik says that workers with two monitors are likely to twist the upper body to view the second screen. "Moving the shoulders relative to the hips can create stress," he says.

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Arms And Elbows

Leaning on an arm rest can help keep you from slouching, but could also cause you to painfully scrunch up your shoulders. "Think of a suspension bridge," says Sadovnik. "You want every joint to hang gracefully."

Arm rests should be positioned at a height where you can comfortably keep your shoulders back and down, while still being able to reach the keyboard or mouse without stretching. (Note: Repeatedly reaching for the keyboard or mouse can create stress and pain all of its own!)

Elbows should also ideally be at 90 degrees, so your forearms are roughly parallel to the floor, according to the Occupational Safety & Health Administation (OHSA).

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Lower Back

Many newer office chairs are designed with lower-back support built in, but if yours isn't, simply placing a pillow or a support tool called theMcKenzie Roll at the small of your back can help, says Sadovnik. The idea is to maintain the natural, reverse-C shaped curve in the lower back. Over-flexion contributes to many of the cases Sadovnik sees at his chiropractic practice, he says.

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Legs

If your knees are higher than your hips, your chair is probably too low, explains Sadovnik, while knees that are much lower than the hips mean your chair is probably too high. Ideally, your knees will be just slightly lower than your hips, allowing your thighs to be parallel to the groundand your lower legs perpendicular, according to OSHA.

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Feet

Both feet should be firmly planted on the ground, according to OSHA, so that the ankle joint can also be at 90 degrees.

If you find your feet dangling off the floor, gravity may be pulling your back out of its natural curve. Sadovnik recommends using a foot rest, whether it's a store-bought wedge or simply an empty shoe box.