Although recent times have seen huge improvements in the workplace,
many people continue to have work stations and postural habits that
are stressful to their spine and nervous system. We wish to share
some key points with you to remember while you go about your daily
business…
Guidelines for your workstation or desk:
- Your work surface should be adjusted so your shoulders are relaxed,
elbows are by your side and bent to 90°
- Your wrists and forearms should be in a straight line
- Your chair should be contoured and the back rest adjusted to
support the low back
- When seated, your thighs should be almost parallel to the floor
- There should be space between the back of your knee and the
front of the seat
- Your body weight should be transmitted through both the seat
and your feet
- Your feet should be flat on the floor or better, supported
by a foot rest
- Be seated approximately at arms length from a computer screen
- The top of the screen should be positioned at eye level
- If working with paperwork, a desk elevated 10° and or a
viewing stand, will decrease neck flexion and stress to your shoulders
- Your desk should be designed so materials and equipment are
within reach thus limiting bending or stretching
Stretching (At your desk)
- Taking a few minutes to stretch throughout our day will ease
the stress on your spine. Here’s some basics - each stretch
should last 20 seconds and be completed on both sides
- Place right hand on head, direct your right ear to right shoulder,
repeat twice
- Turn head, look over right shoulder, place right hand on head
and gently guide nose in direction of right shoulder, repeat twice
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