Proper posture requirements Correct sitting position Sit up with your back straight and your shoulders back. And every 20 minutes, even if you took a break in between, stand and spend at least 2 minutes away from your computer. Also, keep the center of leg weight not on the chair but on the feet while sitting on the chair.
Also be aware of and avoid unbalanced postures such as crossing legs unevenly while sitting, leaning to one side, hunching the shoulders forward, or tilting the head. Bend your knees at a right angle. Cleveland Clinic is a non-profit academic medical center. Correct lifting position If you must lift objects, do not try to lift objects that are awkward or are heavier than 30 pounds.
Take a Lot of Breaks If back and neck pain kicks in after you work at your computer, it might be time to change your posture.
If you have small hands, a mouse with a low profile prevents the wrist bending too much. This will not tire your palm or fingers even after prolonged typing session.
Head is level, forward facing, and balanced. Repetitive movements, prolonged immobility and reduced circulation are all to blame. Do not use phone kept on shoulder while you sit on the chair.
Prevents strain or overuse problems. Slide your chin inward, without bending your neck up or down. Standing posture Figure 4. Knees are about the same height as the hips with the feet slightly forward Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy.
Your keyboard should be slightly below your elbows. More tips for Proper posture while using Computer 1.
To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees. If necessary, place a board under your mattress. If you wear bifocals, it may be more comfortable to lower your monitor slightly.
A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back. Hold mouse with complete hand while you move it around for working on the computer.
Eyes While sitting in front of computer, or laptop, screen should be Degree lower from horizontal line. Continued Using a laptop on your lap for long periods of time causes you to bend your head forward. A rolled sheet or towel tied around your waist may be helpful. Do not rest your palm on the keyboard while tying.
Also, avoid placing laptop on your lap — this can result in excessive heat and may cause burning sensation. Bend your knees so that you are close to the object. Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
Body posture using computer Keep your stomach muscles tight. The torso is vertical or slightly reclined and the legs are vertical. Correct driving position Use a back support lumbar roll at the curve of your back. Break work into smaller segments and switch between tasks that use different motions.
Adjust height of the monitor so that its top height is equal or lower than your eyes. Take your hands off the keyboard and move! Repeat on other side."Using a mouse for long periods of time causes you to sit in a twisted position and overload one side of your body, which is a major cause of back and shoulder problems," Mariner says.
The goal is a comfortable, relaxed posture. Arrange Your Workstation: Every time you work, take time to adjust workstations that aren't quite right in order to minimize awkward and Modify Your Body Mechanics.
Do you wear eyeglasses? Exercise at Your Computer. Neck/Shoulders. Neck Rotation: Slowly rotate your head as far as comfortable. How to Sit at a Computer. Center the keyboard in front of your body. Many experts suggest that when you use a correctly positioned keyboard: When you use a laptop, either your head/neck bends to see the screen, or your hands/wrists use poor posture at the keyboard.
If you use a laptop frequently, consider buying either an external. STEP 4: Pauses and Breaks Once you have correctly set up your computer workstation use good work habits.
No matter how perfect the environment, prolonged, static postures will inhibit blood circulation and take a toll on your body. Using purses, bags, and backpacks that are designed to minimize back strain can also influence good posture. Proper corrective eyewear, positioning computer screens to your natural, resting eye position can also help to avoid leaning or straining the neck with the head tilted forward.
Hence, it is important to maintain correct body posture while you use and sit in front of computer or laptop. Adjust ‘body posture’ while sitting on chair Since height of each individual is different, it is important to adjust corresponding height of chair and table desk for proper overall body posture while you sit and work on computer.Download