Your Fitness

Sitting Posture

Out of 24 hrs how many hours do you spend sitting in office, sitting in your car, then sitting in front of TV, dinner table and the little time left out is spent sleeping? Almost 16 hours sitting somewhere. Isn't It?
Let's now see what we do while sitting most of the day - working on your computer, reading, eating, watching, talking. While all this have we ever thought about how we keep our body and limbs. Never right? Also I am also sure most of us have one pain or the other either in back, neck, wrist, eye, bouts of head ache, migraine . List is long? Can you believe by sitting right you can save yourselves from most of this ailments which can spoil your peaceful life and savings? Remember, what we live now is termed as "sedentary" life and can be root cause for so many diseases including stress.

15 Correct Sitting Posture Advice:-

So let's now see how we can practice ourselves to sit right. Basics of setting your working desk

  • Adjust the seat height so your feet rest flat on the floor or use a supportive footrest.
  • Sit upright in the chair with the lower back against the backrest and the shoulders touching the backrest.
  • Thighs should be parallel to the floor and knees at about the same level as the hips (equal to or slightly lower).
  • Ensure that you have some space (5-7 cm) between the top of your thighs and the underside of your workstation.
  • Have enough space under your work surface so that you can pull yourself all the way up to the edge of the desk with room for your legs and knees to fit comfortably.
  • Check that the seat pan depth is such that the user can maintain contact with the backrest in the lumbar area and avoid increased pressure on the back of legs and behind the knees.
  • Sit in the chair and push your hips back as far as they can go against the chair back.
  • Adjust the height and/or width of the armrests so they allow the user to rest arms at their sides and relax/drop their shoulders while using keyboard.
  • If the armrests are too high, they will elevate the shoulders which can cause stiffness or pain in the shoulders and neck. If the armrests are too low, they promote slumping and leaning to one side.
  • Elbows and lower arms should rest lightly on armrests so as not to cause circulatory or nerve problems.
  • Adjust the height of the backrest to support the natural inward curve of the lower back (100-119 degree reclined angle). The upper and lower back must be supported.
  • A chair that maintains the normal alignment of the spine (S-curve) will relieve fatigue and discomfort.
  • Change your position every 20-30 minutes to increase blood circulation, and avoid muscle fatigue.
  • Footrests raise the knees and take much of the strain off the pelvis. Each time you adjust your chair, you should adjust your footrest as well. This allows you to shift to another position, which will prevent fatigue caused from sitting for long periods of time.
  • Avoid using the base of your chair as a footrest, as doing so can cause your knees and trunk to bend down and forward, forcing you to hyperextend your back in order to stay straight and see the computer screen.

If you are working on a lap top which most of us, remember following:
  • Attach an external mouse instead of using the small constricted touchpad or trackball.
  • Add an external keyboard if required.
  • Avoid pounding on the keys when typing.
  • Angle the screen so that it is perpendicular to your line of sight, if lighting permits.
  • Position the keyboard at elbow height, and keep your wrists straight while typing.

Be aware of your posture

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