I see a lot of people in the clinic who are suffering from neck, shoulder and back pain due to incorrect and poor posture at the desk.
I thought I would take the opportunity to give a few pointers to ensure that are sitting comfortably.
Firstly are you using a laptop or a desk top? I hope everyone is using a desk top and only using a laptop occasionally! The screen of your computer needs to be directly in front of you and the top of the screen needs to be set at the top of your vision.
For a lot of people this will mean raising the screen.
When you look at the screen you should feel that you neck is in a neutral position and not tilted forwards or back.
Your hands should be able to rest on your desk with your elbows at a right angle.
The keyboard needs to be directly in front of you.
If you are using a laptop now is the time to buy a separate keyboard (about £20.
00).
Sitting in the correct position will ensure that your back is properly supported by your chair.
Your shoulders should be relaxed, not hunched.
Check your shoulder position by depressing your shoulders and then relaxing them back into neutral.
You may be surprised how tensely you carry your shoulders causing neck and shoulder pain.
Your knees should also be at a comfortable 90 degrees and your feet flat on the floor.
If you tend to get lower back pain, try raising your feet slightly (a fat telephone directory works wonders!) Your mouse should be easily accessible to the right or left (depending on whether you are right or left handed of course) and should fit neatly into your palm without gripping too hard.
For safety's sake, keep the area around your desk uncluttered - handbag in a drawer and files kept off the floor where they are a hazard and get coffee and tea spilt on them! I always encourage everyone to drink plenty of water, however near electrical equipment it is always best to have a sports' bottle water to hand to avoid danger if spilt! Get up from your work station at least every two hours and preferably every hour.
If you have to use the telephone a lot a head set is a must.
Here is a great "pre-answer that difficult call stretch".
Stretch your hands up in the air, over your head one hand over the other (don't interlock your fingers).
This takes less than two rings of the phone and will just give you that moment to relax before you head in for that call.
This little exercise also appears on my ipad app bitesize-exercise.
I thought I would take the opportunity to give a few pointers to ensure that are sitting comfortably.
Firstly are you using a laptop or a desk top? I hope everyone is using a desk top and only using a laptop occasionally! The screen of your computer needs to be directly in front of you and the top of the screen needs to be set at the top of your vision.
For a lot of people this will mean raising the screen.
When you look at the screen you should feel that you neck is in a neutral position and not tilted forwards or back.
Your hands should be able to rest on your desk with your elbows at a right angle.
The keyboard needs to be directly in front of you.
If you are using a laptop now is the time to buy a separate keyboard (about £20.
00).
Sitting in the correct position will ensure that your back is properly supported by your chair.
Your shoulders should be relaxed, not hunched.
Check your shoulder position by depressing your shoulders and then relaxing them back into neutral.
You may be surprised how tensely you carry your shoulders causing neck and shoulder pain.
Your knees should also be at a comfortable 90 degrees and your feet flat on the floor.
If you tend to get lower back pain, try raising your feet slightly (a fat telephone directory works wonders!) Your mouse should be easily accessible to the right or left (depending on whether you are right or left handed of course) and should fit neatly into your palm without gripping too hard.
For safety's sake, keep the area around your desk uncluttered - handbag in a drawer and files kept off the floor where they are a hazard and get coffee and tea spilt on them! I always encourage everyone to drink plenty of water, however near electrical equipment it is always best to have a sports' bottle water to hand to avoid danger if spilt! Get up from your work station at least every two hours and preferably every hour.
If you have to use the telephone a lot a head set is a must.
Here is a great "pre-answer that difficult call stretch".
Stretch your hands up in the air, over your head one hand over the other (don't interlock your fingers).
This takes less than two rings of the phone and will just give you that moment to relax before you head in for that call.
This little exercise also appears on my ipad app bitesize-exercise.
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