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06 Sep Are you sitting at your desk properly?

Posted at 14:48h in Uncategorised by

One way to check your posture is to use a mirror to see how you are sitting or ask someone to hold it up for you.

Look for signs of a poor posture-:

  • sore neck or back
  • trouble concentrating
  • headaches

It is very important to have an adjustable chair to match your work area.
If you are at a desk for more than a few hours a day investing in a quality chair is very important.

Being aware of your posture via your physio or pilates instructor or yoga teacher is also a benefit.

Building a strong core and correct breathing techniques are very important.

Tips for the best sitting position-:

  1. Adjust the height of the chair according to the height of the work area
  2. Ensure your shoulders are relaxed and without strain. (shoulders back ribs in)
  3. Feet must be flat on the floor
  4. Ensure the lumbar support of the chair supports the natural curve of your spine
  5. Adjust the computer screen to the top is level with your eyes
  6. Keep your chin in and shoulders relaxed
  7. Keyboard should be placed for a natural support from the chair arm rests or table if no arm rests
  8. wrists should be straight when typing
  9. Take regular intervals (5 minutes every hour) and perform stretch and relax exercises

Video – How to sit at your desk properly

Recently Sally was treating a client who was spending most of the day at the computer.
This client had issues with his pelvis being aligned and had one side of his body stronger than the other.

Sally suggested he check his working posture in the mirror – immediately it became obvious why this injury could be relieved but would always reoccur.
His sitting posture was incorrect putting him on a lean for 8 hours a day.

Correct posture and core training is recommended for anyone in a similar situation – our bodies were not designed for todays work situations.

 

Exercises to boost your core strength

A physiotherapist will be aware of the muscles needed to stabilise your pelvis and avoid slouching. You may need to get specific exercises or training to help. As we get older certain muscles tend to turn off – these core muscles help prevent upper back and neck issues when sitting at a desk for long periods. Sally will be producing a DVD soon specifically on this topic.

 

Can a gym ball be used for a chair?
The answer to this is yes and no – if you use the gym ball without tensing your outer muscles and use your core inner muscles yes.
After a while you may have a tendency to tense up and not use your core muscles – check that your shoulders are relaxed your chin is tucked in and you are not arching your back.
ABC Catalyst program Sitting is Deadly

When you think about living dangerously – smoking, drinking and other risk taking behaviours may be the first things that come to mind. But if your days are anything like mine, one of your deadliest habits is one you indulge in most of your waking hours. It’s sitting. Yes, sitting.

See the full program Sitting is Deadly on ABC Catalyst