Proper Sitting Position and Microbreaks

Sitting at a work station often results in the "slouch" syndrome. The back bends forward, causing the spine to literally hang on it's ligaments. You can easily alleve this often painful position by shifting positions, doing quick easy stretches and rearranging your workstation to encourage better posture. Selecting a few exercises and peforming microbreaks which allow brief movement which will improve posture and reduce pain.
HERE ARE SOME POSTURAL ADJUSTMENTS THAT CAN BE MADE AT YOUR WORK STATION:

1)The head and neck should be upright.

2)The arms should be parallel to the floor.

3)The wrists should be kept straight.

4)The low back should be supported. If there is no support use a pillow.

5)The feet should be flat on the floor or on a foot rest.

The above postural corrections are the first step in improving workplace posture which can cause pain to your back shoulder and neck areas.
FOLLOWING ARE ACTUAL ADJUSTMENTS TO YOUR WORK STATION WHICH WILL FURTHUR CORRECT POSTURAL DEVIATIONS FOUND IN THE WORKPLACE:

1)Adjust the height of the chair to the keyboard so the keyboard sits right over your lap. Elbows should be resting at your side, bent about 90 degrees with the wrists straight.

2)Adjust the back rest so it leans back and the lumbar support is placed over your lower back. If there is no lumbar support, use a pillow. The seat of the chair should tilt slightly downwards or you can use a small seat wedge so your thighs and ankles turn slightly downward.

3)Place the chair or desk under the desk or keyboard. This may require the armrests to be removed.

4)The monitor should be at arms length with the top of the monitor at eye level.

5)Keep work and reading material as close to the video terminal as possible in a verticle position.

6)Keep the phone close by. Don't hold your head on your shoulder. Use your hand to hold the phone or use a headset.

7)When bending and reaching, slide to the front of the chair, keeping one hand on the desk and one foot in front.

The above "set up" will help you avoid many overuse type injuries and furthur improve your posture.

HERE ARE SOME SIMPLE, QUICK WORK- STATION EXERCISES DESIGNED TO PREVENT INJURY, STRENGTHEN AND STRETCH MUSCLES AND GIVE YOU DAILY ENERGY. THEY ARE ALSO GOOD MICROBREAK CHOICES.

1)Perform a stand up-sit down squat five times each hour. Reach your arms towards the ceiling each time. This will work and stretch every muscle in your body, raise your heart rate and keep your brain sharp.

2)While sitting, rotate the neck in circles both directions. Then hold it to the right and then to the left. Finally hold your chin on your chest. Do this a few times a day to thoroughly stretch your neck.

3)For your back, sit straight up with your hands on your waist. gently lean from one side to the other. For the upper back squeeze your shoulder blades together for 10-20 seconds twice daily.

4)For your eyes, shut them tight and open wide. Do five times, twice a day.

5) For your forearms, clench your fists and put your arms straight out in front of you. Bend your wrist up and feel the stretch in your forearm. Bend your wrists down and feel the opposite stretch. Hold for 5-10 seconds, twice daily.

6) Contract your abdominals for about 10-30 second five times a day.

7) Do some deep breathing off and on throughout the day. This relieves both mental and physical stress.

It is normal to experience fatigue and pain from a sit down job. If your pain is normal, try some of the suggestions in this article. Change your workstation posture, make workstation adjustments and perform simple workstation exercises. If your pain does not subside and you feel an ongoing discomfort, numbness or experience a decreased ability to work, seek professional care.

Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. For more cutting edge fitness information go to http://www.aerobic-exercise-coach.com