HOW TO SIT CORRECTLY AT YOUR COMPUTER OR DESK
ANALYSIS – We are often so busy that we fail to look or feel what we are doing at our desk. Once you set your seat and computer correctly everything else should be fine.
ARMS – Your upper arm should be vertical down from your shoulder. If possible alter the armrest to allow your elbow to rest on it.
BACK – Lower back should aim for an inward curve. Upper back should have an outward curve.
BREAKS – Take regular time out session rather than stay seated for hours.
CORRECT SEATED POSTION – Aim for a neutral curvature of the spine. Outward curve of the upper back and inward curve of the lower part of the back.
FEET – Aim to keep these flat on the floor. High heals are a compromise but ensure total surface of shoe is in contact with the ground at all times.
HEAD – Keep a good line with your trunk if you have your head forward all day it can strain on your spine.
HIPS – Alter the height of your chair so that your hips are level or slightly higher than your knees while tilting the seat a little forward.
HUNCED UP – Avoid hunching your shoulders.
NECK – Avoid an arch aim for a slight forward curve position.
PHONE – A head set or adaptor that stops you cricking your neck awkwardly is a much better choice.
PELVIS – Aim for a relaxed neutral position that is not tilted back or forward. A common mistake is when you sit down your lower back curves out and your upper back then becomes rounded. If this happens you have to then compensate by arching your neck, which can lead to headaches or neck ache.
SCREEN – The top of the screen should be at eye level.
SHINS – Should be vertical and straight. Not tucked around the legs, underneath.
SHOULDERS – keep these in line with your shoulders for a relaxed posture.
WRISTS – position them so that they do not bend back. Relaxed hands help keep forearms and shoulders much looser.
HOW TO HELP A SITTING PROBLEM.
EXCERSIES – While at your desk every 60-90 minutes move your pelvis backwards and forwards.
Gives you feedback on and makes your in tune with your position.
SWISS BALL – This can help with better core stability to help improve your sitting position.
Try sitting on a Swiss ball when at your computer or watching TV
Why is sitting bad for athletes?
The following can be caused by sitting for long periods of time without a break.
We have all done it felt the need to move “But I must finish this first” then another e mail pops up etc.
Calf muscles Hip flexors can all tighten while sitting
Thoracic spine is more prone to becoming stiffer while sitting
Reduced blood supply to the glutes during extended periods of sitting especially on a firm seat
Neck and head ache from poked chin posture caused by looking down at a PC screen. Weak neck can cause this. Raise up your PC so you use your neck muscles more
Hip rotators become tight resulting in reduced hip joint movement
Sitting in a almost fixed rigid state can reduce lumbar spine extension
Leaning forward can also cause the major and minor rhomboid muscles to fatigue
The rotator cuff muscle required to stabilize the shoulder muscle can become weak from inactivity at your desk
Long periods sitting can reduce blood supply and muscle tone of the Hamstrings
To help avoid the above problems take regular breaks and incorporate daily flexibility and stretching.
Think about your posture every 20 minutes while working.
Some athletes benefit from moving their PC and changing their chair position.
Certain positions may be better than others but being in a fixed position for long periods of time can cause more fatigue and rigidity.