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Proper Computer Ergonomics & Deskercising

9/12/2019

1 Comment

 
Many of us spend hours each day sitting in a chair working on a computer. Without proper ergonomics and exercises, this can cause long term damage to your body. 

I’m bringing you this month’s blog courtesy of Dr. Scott Nissenbaum. Scott is a chiropractor in San Carlos and can be reached at [email protected] or 650-226-8348.

Your Chair:
  • Push your hips as far back as they go onto the chair 
  • Adjust the seat height so your feet are FLAT on the floor or a foot-rest 
  • Knees should be equal to or slightly lower than your hips 
  • Adjust the back of the chair to recline slightly to approx. 100-110 degrees 
              MAKE SURE YOUR BACK IS SUPPORTED
  • Adjust your armrests so that your shoulders are relaxed, or just remove the armrests 
Your Keyboard:
  • It’s best to have a keyboard tray or a lap tray 
  • Something with an adjustable height and tilt mechanism 
  • Position the keyboard directly in front of your body 
  • Adjust the keyboard height so that your shoulders are relaxed, elbows are slightly opened, to that same 100-110 degrees, so your wrists and hands maintain a straight position 
Your Screen:
  • Center the screen directly in front of you 
  • Position the top of the screen approx. 2-3” above the seated eye level (address bar) 
  • Avoid looking excessively up or down. Holding either position for a long time is not healthy 
  • Sit an arm’s length away from the screen, but adjust to vision so there is no leaning forward. 
Take Regular Pauses and Breaks:
  • TRY to take a regular 1-2 min break every 20-30 min. 
  • After each 1 hr. of work TRY to change tasks for 5-10 min. 
Deskercising:
  • Seated shoulder shrug with deep breath (shoulders and back) 
  • Seated fan pose: Sit forward in chair, Hold back of chair or/ Interlock fingers and put them on top of the seat of the chair, Sit high with chest 
  • Seated torso bends: Stabilize yourself with hand on the seat of the chair or/ Reach up and interlock your fingers. Sway from side to side, Keeping your glutes on the chair 
  • Figure 4 for hips: Bring knee to opposite shoulder or/ Bend down at waist towards knee 
Here is a good video about an ergonomic desk setup: https://www.youtube.com/watch?v=Z3uBJdW6Akk
1 Comment
Dezino Furniture link
1/2/2020 08:58:20 pm

This article is very nice.

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    Hi!  This is Steve. I've created this blog to share technology information relevant to you: the home or small business user of computers and mobile devices.

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