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How to Sit at a Computer
1-Push your hips as far back as they can go in the chair. Adjust the seat height so that your feet are flat on the floor and your knees equal to or
slightly lower than, your hips. Adjust the back of the chair to a 100°-110° reclined angle. Make sure that your upper and lower back is supported. If
necessary, use inflatable cushions or small pillows. When your chair has an active back mechanism use it to make frequent position changes. Adjust the armrests so that your shoulders are relaxed, and remove them completely if you find that they are in your way.
2-Sit close to your keyboard and position it so that it is directly in front of your body. Make sure that the keys are centered with your body.
3-Adjust the keyboard height so that your shoulders are relaxed, your elbows are in a slightly open position, and your wrists and hands are straight.
4-Know that incorrect positioning of the screen and source documents can result in awkward postures. Adjust the monitor and source documents so that your neck is in a neutral, relaxed position. Center the monitor directly in front of you, above your keyboard. Position the top of the monitor approximately 2-3” above your seated eye level.
5-Sit at least an arm's length away from the screen and adjust the distance for your vision.
6-Do yourself a favor and take small breaks during your workday to release some of that muscle tension.
7-Exercise during the break time:
-Chin in:
Sit or stand, Keep your spine straight, Pull your head/chin straight back.
-Shoulder retraction:
Sit or stand, Keep your spine straight, Squeeze your shoulder blades together.
-Slouch overcorrect:
Sit; straighten your lumber curve as much as you can, then slouch your curve.
-Extension from standing:
Stand, put your hands behind your pelvis, move your back backwards as much as you can.
-All exercises should be repeated 10-20 times.
-If you feel any pain stop exercise and ask your doctor.
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