Sedentary life is common to many people but unfortunately it is not a positive condition because spending a lot of time standing still risks generating serious physical problems, such as cardiovascular disease, diabetes, back pain and lower mobility of the joints.
To combat this problem, the ideal would be to be able to carry out regular physical activity during the week but also sitting correctly while working on the computer, maintaining a correct posture, is a good practice that should not be underestimated.
of the neck.
How to support the back
Ergonomic desk chairs are designed to adequately support the body and reduce stress and friction on bones and muscles while sitting. These chairs can be quite expensive but there are some alternative solutions.
If the chair you usually use does not have lumbar support, you can place a small roll-up towel or cushion between the backrest and lower back. This support should help maintain good posture. On the market there are also lumbar cushions created specifically for this purpose.
Take regular breaks
Sitting for long hours can reduce blood flow and cause muscle fatigue.
To avoid this, when possible, get up from your desk at regular intervals and move around a little. "Instead of a few long breaks, it is better to stop for one or two minutes every 30 minutes or at most 60, during which to take a few steps, lift calves and shrug Shoulders work from home, can also do some lunges or squats.
at right angles and make sure they are at the same height as the hips or slightly below, so that the body weight is evenly distributed on the hips.
The feet must rest entirely on the floor and if you do not get there naturally you can help yourself with a stool or a footrest. If you are wearing high-heeled shoes and are forced to sit at your desk for many hours, if you have the opportunity, it would be best to take them off every now and then to rest your foot and ankle.
Finally, it is best not to spend too much time with your legs crossed because this position can reduce blood flow to the legs and cause muscle fatigue.
Your arms, resting on the work surface, should also be parallel to the ground.
Keep the screen at eye level
To properly position the computer screen in front of you, sit at your desk and adjust the monitor until it is about an arm's length away.
In addition to distance, height also matters. The top of your computer screen should not be more than 5cm above eye level. Monitors that are too low or too high can strain your neck and eyes. .
If the screen is lower than these parameters, you can use specially designed monitor stands or, in their absence, a stack of books to be placed between the desk and the base.
Position the keyboard correctly
If the keyboard is too high or too far away, straining to type can cause muscle strain and pain in the hands and arms. To avoid this it should be placed in front of the computer and at a comfortably reachable distance. It is also important to leave 10-12 centimeters between the keyboard and the bottom edge of the desk, so that your wrists have room to rest while typing.
Use the mouse correctly
The computer mouse should be on the same surface as the keyboard and be within easy reach. While using it, the wrist should be relaxed, the arm slightly to the side of the torso and the hands just below the elbows.
Also pay attention to the model: an ergonomic mouse helps prevent wrist fatigue and adapts to the natural shape of the hand.
Keep items close at hand
Repeated twisting and stretching can cause joint pain and muscle fatigue. The objects that are used most often, such as pens, mobile phones or paper for notes, should therefore be easily reachable from the chosen location.
Use headphones for phone calls
If you are often engaged in business calls and in the meantime work on your PC, using the speakerphone or headphones should be the first option. Bending the neck to hold the phone can cause muscle stiffness, pain and even damage to the ligaments over time.
It is also useful to perform the exercises for the contracted shoulders, so as to relax the whole part.
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