Everyone Can Have A Good Posture
Does your work involve you sitting at a desk for extended periods of time? If you’re like most people, the answer is yes. Hunched over a keyboard is how a lot of people spend their working hours, and it can have potentially devastating effects on your health in the long term. With bad chair posture, the most common side effects are tension and resulting pain in your back, neck and knees. But let me tell you that it is not difficult to do away with these issues with correct sitting postures, exercises and a good ergonomic chair. Let’s address all these one by one:
1. Correct Sitting Posture: Firstly, we need to understand that bad sitting posture like slumped shoulders, protruding neck, curved spine can all cause physical pain which some of you might be already facing. It is hence very important to maintain the right posture throughout your working hours. Not only would it reduce the tension in your muscles but it would also lead to you being in a better frame of mind and increase productivity. Keep the following in mind:
- Adjust your chair’s height so that your feet are flat on the floor and your knees are in line or slightly lower than your hips.
- Try to always sit up straight and keep your hips far back in the chair.
- The back of the chair should be reclined at a 100 to 110 degree angle.
- The keyboard should be close and directly in front of you.
- The screen should be directly in front of you, a few inches above eye level.
- Relax the shoulders and prevent them from rising towards your ears or rounding forward throughout the workday.
2. Exercise: Always avoid sitting for too long in once stretch. Take breaks in between and stretch yourself so that your blood circulation doesn’t slow down too much.
- A simple power walk can help counteract the negative effects of prolonged sitting and engage the muscles needed for good posture.
- Basic yoga poses can do wonders for the body: They encourage proper alignment by stretching and strengthening muscles in the back, neck and hips that tense up when sitting.
- Whenever possible, give relief to your muscles with a little massage wherever you feel tension or stiffness.
3. Get the Right Chair rather an Ergonomic Chair: An ergonomic chair is a chair designed to suit a range of people. It has adjustable parts that enhance maximum comfort during sitting. It aims in giving the correct support of your posture, weight and lumbar while sitting. Ergonomic chairs have a number of features designed to improve your posture and offer correct support. Correct posture becomes easier with the right chair. A good chair should be ergonomically designed and be adjustable, supportive and above all comfortable. Some basic features you need in an office chair are listed below:
- Backrest that supports your upper and lower back, adhering to the natural curve of your spine.
- Ability to adjust the seat height to sit with your feet flat on the floor, knees at an angle of 90 degrees to the floor and parallel to the hips. These corrections automatically help you to improve your posture.
- Armrest height to make working comfortable
- A well-padded or mesh backrest. The backrest’s reclining angle helps to release the pressure on back and allows to rest in between works.
- Good seat depth to support the hip
It has been rightly said: “A Good Stance and Posture Reflect a Proper State of Mind.” Make your life easier by keeping the above points in mind!
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