1) YOUR CHAIR HEIGHT
· Raise or lower the chair to the optimal height so when seated, your:
· Forearms are horizontal and elbows are bent around 90 degrees.
· Wrists should be straight when you are keeping your hands on mouse or keyboard.
· Thighs are horizontal at an angle of 90 to 100 degrees to hips and knees.
· Footrests might be helpful to support your feet.
· Lower part of your back rest should support the curve of your lower back.
2) ADJUST YOUR WORKSTATION
· The top of your screen should be level with your eyes when your head is upright.
· Adjust the keyboard height so that wrists are straight when your fingers are in middle row of keys. You can also use palm support to support your wrists.
· Use your whole arm and keep your wrist straight when placed on mouse. Avoid bending your wrist side to side.
· Place documents close to you and same viewing distance as monitor.
3) IMPROVE YOUR LIGHTING AND MINIMIZE THE GLARE
· Use a light-coloured background on the screen.
· Place the monitor so that your line of sight is parallel to window.
· Glare can be prevented by diffusers, vertical blinds and matte finish on laptop and walls.
4) ALTERNATING BETWEEN SITTING AND STANDING HELPS TO MINIMIZE FATIGUE.
Five Exercises You Can Do at Work
It’s now time to integrate exercises into your daily work schedule. They improve circulation, relieve muscle tension and enhance overall health.
1. Neck Stretches: Bring your right ear to your right shoulder. Keep your head still for 10 to 15 seconds. Continue on the other side. Five repetitions per side. The neck and upper spine are relieved of tension with this exercise.
2. Shoulder rolls: Roll your shoulders backwards in a circle. Repeat for 10-15 seconds. Next, roll your shoulders in the opposite direction. Do three sets, each lasting 10-15 seconds. The shoulder rolls improve flexibility and reduce stiffness.
3. Leg extensions: Keep your leg straight and extend it out while seated. Keep the portion straight for 5 seconds, then bring it back down. Repeat ten times on each leg, switching between the legs. Leg extensions improve leg circulation by engaging the muscles.
4. The Seated Spinal Twist: Place your right hand outside your left leg. Use your left hand for support as you slowly twist to the left. Repeat on the opposite side. Three sets per side. The exercise increases spinal flexibility and reduces lower back tension.
5. The Ankle Rotations Rotate your ankles in a clockwise direction for 10 seconds while seated. Then, rotate them counterclockwise again for ten more seconds. Three sets of each order are required. The ankle rotations improve circulation, preventing swelling.
You can improve comfort, productivity and overall health by designing a workstation to fit your body. You can take proactive measures to create a healthy work environment by following these tips and performing the exercises suggested. Prioritizing your health, even amid an increasingly digitalized lifestyle, is essential. It is best to consult a professional if you experience pain or discomfort despite your adjustments. Belmont Physiotherapy is a trusted source for musculoskeletal care. It can be found at 20103-40 Ave #111 in Langley City. You can reach them at 604-427-2172, via fax at 604-427-2173, or email them at info@belmontphysio.ca.
