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@example.com or 650-226-8348.
- 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
- 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
- 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.
- 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.
- 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