تويت
The correct way to sit at your desk
The following tips on how to make your workstation more healthy should reduce the effects your daily routines are having on your body
The perfect workstation position
To set up your workstation to allow you to work in the ideal manner, the following basics should be adhered to
Legs: the thighs should be parallel to the floor, while the lower legs should vertical and at 90 degrees to the floor
Seat height: the adjustable chair should be altered so that the height is level with the back of the knee when the feet are on the floor or a footrest
Arms: the upper arms should hang at a vertical 90 degrees to the desk, and the forearms parallel to the floor. The elbows should be close to the body
Wrists: wrists should be straight and not anchored on anything
Back: the back should be upright or slightly reclined and not twisted in any way
Feet: the feet should be at 90 degrees to the lower portion of the legs
Sight: the line of sight should be between being straight ahead and 35 degrees below the horizontal
Once you are sitting comfortably and in the correct seating position, it is time to consider all the likely equipment around you and where this should be placed for maximum comfort
Keyboard: should be located at a height to enable you to keep your upright posture, with your arms relaxed at your side and a 90 degree angle at the elbows and straight wrists. The wrist rests should be used when resting, not when keying
Mouse: should be at the same level as the elbow so it can be accessed with a straight wrist. If being used for long periods the elbow or forearm should be supported and fingers should be rested on the mouse buttons rather than hovering above
Monitor: generally speaking should be placed directly in front of you. The height should enable you to see the entire screen without any excessive neck movement. The screen should be tilted to minimize glare
Work ********s: if you are spending long periods typing from ********ation then this should be held in front of you (preferably with a ******** holder) to prevent neck and eye strain
Telephone: the phone should be within easy reach and if you require to type and speak at the same time, then a headset is probably the best option
Miscellaneous items: other required items should be in easy reach to prevent unnecessary straining
Remember to move
It is important to remember that you are not a machine and sitting in a rigid state to follow all the rules listed is not the perfect way to go about it. Your body is designed to move, so make sure you do
You could try stretching at your desk by leaning back on your seat and stretching your legs and arms out. To release the pressure from your shoulders and neck caused by sitting with your shoulder hunched up around your ears all day, then try a few shoulder raises
Also take regular breaks to prevent eye strain and a build up of tension. One way to do this is to be set up to a printer in the workplace that requires you to get up and walk to it, to ensure you stretch your legs
Quoted
The perfect workstation position
To set up your workstation to allow you to work in the ideal manner, the following basics should be adhered to
Legs: the thighs should be parallel to the floor, while the lower legs should vertical and at 90 degrees to the floor
Seat height: the adjustable chair should be altered so that the height is level with the back of the knee when the feet are on the floor or a footrest
Arms: the upper arms should hang at a vertical 90 degrees to the desk, and the forearms parallel to the floor. The elbows should be close to the body
Wrists: wrists should be straight and not anchored on anything
Back: the back should be upright or slightly reclined and not twisted in any way
Feet: the feet should be at 90 degrees to the lower portion of the legs
Sight: the line of sight should be between being straight ahead and 35 degrees below the horizontal
Once you are sitting comfortably and in the correct seating position, it is time to consider all the likely equipment around you and where this should be placed for maximum comfort
Keyboard: should be located at a height to enable you to keep your upright posture, with your arms relaxed at your side and a 90 degree angle at the elbows and straight wrists. The wrist rests should be used when resting, not when keying
Mouse: should be at the same level as the elbow so it can be accessed with a straight wrist. If being used for long periods the elbow or forearm should be supported and fingers should be rested on the mouse buttons rather than hovering above
Monitor: generally speaking should be placed directly in front of you. The height should enable you to see the entire screen without any excessive neck movement. The screen should be tilted to minimize glare
Work ********s: if you are spending long periods typing from ********ation then this should be held in front of you (preferably with a ******** holder) to prevent neck and eye strain
Telephone: the phone should be within easy reach and if you require to type and speak at the same time, then a headset is probably the best option
Miscellaneous items: other required items should be in easy reach to prevent unnecessary straining
Remember to move
It is important to remember that you are not a machine and sitting in a rigid state to follow all the rules listed is not the perfect way to go about it. Your body is designed to move, so make sure you do
You could try stretching at your desk by leaning back on your seat and stretching your legs and arms out. To release the pressure from your shoulders and neck caused by sitting with your shoulder hunched up around your ears all day, then try a few shoulder raises
Also take regular breaks to prevent eye strain and a build up of tension. One way to do this is to be set up to a printer in the workplace that requires you to get up and walk to it, to ensure you stretch your legs
Quoted
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