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118 Good-Working-Postures

Good Working Postures

Good Working Postures

Good posture is the position in which our muscles work with minimal effort, while maintaining the natural shape of the spine. This places the spine in its most efficient, and powerful position.




  1. Chair: Recline your back about 10-20 degrees beyond vertical to relieve pressure on discs. Your chair should also provide support from your lower back up to your shoulder blades.

  2. Hips and Feet: Your hips should be slightly higher than your knees, your butt as far back as possible, and your feet flat on the floor.

  3. Hands: Avoid reaching for your keyboard or mouse. You should be able to place your hands comfortably in your lap and then raise them a few inches to reach both keyboard and mouse.

  4. Monitor: The top of your monitor should be at eye level. Make sure you can read the screen easily and that it's not backlit.

  5. Upper body: You should be reclining with your head, neck, and shoulders in line with your torso and relaxed. Beware of very high armrests that keep your shoulders shrugged.



Bad Effects of a Wrong Posture:



Slouching leads to short term discomfort, and contributes significantly to long term degeneration of our joints. Slouching forces our neck into a forward-head posture; this causes discomfort in the neck and shoulder muscles, and causes headaches.


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