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This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
This article has been viewed 52,974 times.
This is an article that shows you how to sit correctly and how to position the device when using the computer for long periods of time. However, you should keep in mind that even if you’re sitting in the right position and with the device in place, it’s still a good idea to get up from time to time to do some stretching and get around.
Steps
Sitting position on the chair
- Your thighs should be flat on the seat.
- Calves and knees will form a right angle.
- The feet will be flat on the floor and perpendicular to the shins.
- Sit with your back and legs forming an angle of 100 to 135 degrees (if possible).
- Your arms will be placed close to the sides of your body.
- Relax your shoulders and neck.
- Your eyes should naturally see the screen instead of leaning forward or squinting.
- Feel free to remove parts like the armrests and pillows if you feel it affects your posture.
- Ideally, you should place your computer screen an arm’s length away from your body.
- A simple fix is to adjust the height of the screen to your eye level.
- A shallow breath can cause you to unconsciously correct your posture, while a deep breath down to your diaphragm will help you maintain the center of gravity of the pose.
- Some computer desks have additional compartments to put other items (eg documents, keyboards, stationery, etc.).
- If your keyboard compartment isn’t adjustable, you’ll need to adjust the height of your desk and chair, or use a cushion on the chair to give you a comfortable position.
- Stand for 1-2 minutes, stretch, and/or walk every 20-30 minutes. When you have a lunch break or an appointment, you should try to choose a place away from your desk and stand when possible.
- A good way to avoid eye strain is to apply the 20/20/20 rule: every 20 minutes, you will look at an object 20 feet away for 20 seconds.
- You can buy glasses that filter blue light (for example, glasses used when using a computer) to help reduce eye strain and improve nighttime sleep for only about 200,000 VND.
Adjust the way you interact with the computer
- Consider purchasing a lifting or similar accessory for non-adjustable displays.
- You can purchase a stand to place your laptop in in case you need to adjust the tilt of your keys while keeping the screen flat.
- If the table does not have enough space, you can move the chair back or lean back on the chair.
- If possible, you should position the monitor so that the highest point is about 5cm to 8cm away from your eye level while sitting.
- If you wear bifocals, you should lower the monitor to a position that allows your eyes to see comfortably.
- You will be able to adjust the tilt of the desktop keyboard according to your posture by changing the keyboard compartment or opening/closing the keyboard legs.
- While this isn’t possible with laptops, you can purchase a tilt accessory to position the computer.
- Wrist pads can also prevent blood circulation in the hands.
Advice
- If sunlight hits your computer screen, you should close the curtains or adjust the position.
- Drink plenty of water throughout the day. Drinking water will help your body feel comfortable so that it does not affect your posture. What’s more, drinking enough water also means that you’ll have to stop working from time to time to go to the bathroom.
- Some studies recommend sitting on a yoga ball because it’s the best exercise for your posture.
- Adjusting the chair to suit your height and desk is the first thing you need to do when buying a new chair/desk or setting up a work area.
- If the computer is quite far from where you are while sitting in the correct posture, you should increase the size of text and images on the computer to deal with this obstacle.
- Every now and then, taking a break from work to do a stretch so that the upper and lower body are perpendicular to each other helps relax the back muscles and avoid back pain throughout the day. [4] X Research Sources
- It is important that you take 1 or 2 minutes to stand/walk every 30 to 60 minutes. Sitting continuously for long periods of time can lead to neuralgia in the pelvic area; Sitting a lot also causes a number of health problems (such as clogged blood vessels, cardiovascular disease, etc.). [5] X Research Sources
Warning
- You will feel your muscles go numb if you sit in front of the computer for too long.
- Glare and blue light from the computer can give you headaches, leading to posture correction to avoid light. You can work around this by wearing glasses specifically designed for computer use, or by using a blue light filter (such as Windows night mode) on your computer.
- Implement good work habits once you have a complete work area. No matter how perfect everything is, sitting still for long periods of time will stop blood circulation and harm your body.
This article was co-written by Laura Flinn. Laura Flinn is a National Institute of Sports Medicine (NASM) certified personal trainer, US Olympic weightlifting coach, and sports nutritionist, in addition to being an all-around fitness trainer. body with resistance wire. Laura runs a personal training program in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardio, and strength training.
This article has been viewed 52,974 times.
This is an article that shows you how to sit correctly and how to position the device when using the computer for long periods of time. However, you should keep in mind that even if you’re sitting in the right position and with the device in place, it’s still a good idea to get up from time to time to do some stretching and get around.
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