Have you ever thought that the way you often sit in a chair is correct? Popularly, you often sit in your favorite posture in order how to feel comfortable.
Some popular postures are hunchbacked sitting, seating on the legs, and sitting close to the computer screen. However, they are the main risk causing negative troubles to your health. Your working performance is also affected.
On other hand, if you sit in the right posture, you will be at ease to do anything. Your working spirit will be raised more. You will work more effectively.
Moreover, you still can avoid problems and diseases of the bone. These often happen with workers, and officials who always have to sit in many hours.
So how to sit properly? To avoid bad consequences from prolonged sitting, you should plan and start to fix your posture daily. Gradually, your posture will be improved better.
Your sitting helps to shape your back and shoulders. Therefore, the way you sit is very important. When you sit, you should push your hips back as far as they can go.
Then, you adjust other parts of your chair in order that how your chair supports your body.
If you are using a chair that is straight and tough-backed, your hips should be pushed down to the bottom edge of your chair.
After that, you sit upright with your back and shoulders. Gradually, you will feel more comfortable when sitting this way. Your back is in a straight posture.
Don’t lean your chair backward or slouch forward while sitting. Your lower back will be tired and your muscles will be strained.
When you sit, your neck also has to be straight. Don’t tilt side to side. Especially, you should use a neck pillow when taking a rest. This thing helps to support your neck. It will not be tiring and painful for a long time.
3. Legs and Feet
Your feet are not on the floor, or only your toes touch the floor. It means that you are trying to strain your leg muscles and make a large pressure on your legs.
This thing can prevent blood flow. If this thing continues to happen for a long time, you can have chronic pain.
Therefore, you should adjust the chair height to be suitable for you. Your feet have to be on the floor. Your legs are in relaxing.
Besides, when you take a break, you should use a footrest in order that your legs are comfortable.
Meanwhile, your arms and shoulders will be tired and lose strength. To avoid arm and shoulder injuries, you should hold your arms at a 90-100 degree angle in a comfortable position.
You also should adjust the distance between your hands and the keyboard to be easy to type.
A chair is designed with armrests that support your arms. Therefore, you should use up their function.
Ideally, you should choose a chair which has adjustable armrests. You can adjust the arm height of the chair to fit you. Therefore, your arms and shoulders will be relaxed, even while you are typing on the keyboard.
5. Computer monitor and eyes
It is essential that your eyes are in the line with the area of the computer monitor. You need to raise the screen to be at your eye level. You will focus on all things on the screen.
You will not need to move your neck or head to look. Your neck is in a neutral and comfortable position.
Therefore, the center of the monitor has to be straight in front of you. The top of the monitor is positioned approximately 2-3” above your seated eye level.
6. Take a short break
Sitting for a long time is not really good for your health. Therefore, you should have short breaks to relax. Every 30-60 minutes you should stand up and walk back and forth. Purposely, your body reduces stress and is relaxed.
To avoid eye fatigue, you should close your eyes for 10-15 seconds to relax. Then you refocus your eyes periodically. You should not continue to look at the screen during the short break. You focus on something from a far distance.
Inhale deeply and shrug your shoulders, lifting them up to your ears 5 times. You also stretch your shoulders 5-10 times. These things will help your shoulders to release your neck and shoulders.
Shrug your shoulders
Shake your head slowly and try to think nothing while having a short break. You will feel more at ease.
Loosen your hands with air circles. You clench both fists and stretch both your hands out in front of you. Making circles in the air in one direction and counting to ten.
From that, your workplace will become wonderful in order to reduce stresses and pressures in working. Your worries about occupational diseases will be erased.