good posture
Many of us have posture that is less desirable and, over time, its impact on our health . specific postures and positions, as well as the ways in which we move as we work and do other activities, can put undue stress on our bodies. Back pain, for example, is an issue that can be caused by common tasks, such as sitting on a chair for extended periods.
You can improve your well-being and productivity with simple ergonomics! Individuals should take the principles and ergonomics practices into account in the organization and the use of their work and living spaces. It is not enough to make your self more comfortable; proper ergonomics can prevent chronic diseases, such as :. carpal tunnel syndrome, excessive fatigue, eyestrain and irritation, blurred vision, headaches, stress, neck pain and back pain
First, pay attention to your posture. A good ergonomic configuration will help you maintain good posture while you engage in activities. Your body works best when you are in a relaxed atmosphere (no slouching!), Natural position. Try to limit activities that put you in awkward positions or make your tense muscles. Make a quick assessment of your space to make sure it's a good fit:
Talking on the phone. If you must talk on the phone often, use a headset or speaker. Resting the phone between your ear and shoulder may lead to neck and shoulder problems.
- Take short breaks from repetitive tasks. Even in the most ergonomic workstations background, people who sit for long periods of time must change their positions at least once every hour. Move your weight from side to side, get up and walk for a minute, or do stretching exercises.
- presidents. Seat height should be at a level so that your feet are flat on the floor and your thighs are almost parallel to the ground. If your feet can not be flat on the floor, use a footrest. The front edge of the seat cushion must form a slight decline curve, allowing two to within three inches on the back of the knees. The file must follow the natural curves of your spine to provide lumbar support.
- keyboard and mouse. Place your keyboard directly in front of your chair so that your arms hang naturally and your wrists are in a neutral position. An adjustable keyboard tray should have a space for your mouse that prevents too ambitious.
- The computer screens. The screen should be directly in front of your chair and keyboard. The top of the screen should be at eye level or one to two inches below eye level. In general, the screen should be 18 to 30 inches from your eyes. Remembering the 20/20 rule for tired eyes; look 20 feet away for 20 seconds every 20 minutes.
- Lift with good posture. By lifting with your big muscles, strong legs instead of the small muscles of the back, you can prevent back injuries and reduce back pain. If a load is too heavy to lift alone, seek help.
Make sure to stretch and relax the muscles and joints that have remained in the same position for long periods of time, especially your wrists, neck, shoulders, back and hamstrings. Exercise regularly - abnormal strengthen your core muscles and back for better support. Do not let your space dictate how you work; minor adjustments can increase your energy level and productivity
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