Proper Computer Ergonomics & Deskercising

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