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Wednesday, September 7, 2016

Proper Posture at Work

One of the most common places for people to exhibit poor posture is at work. Proper ergonomics at your work station is essential to keeping your muscles and bones strong and healthy.

 Here are some tips to help keep your posture in check while sitting at your desk.

 1. Adjust your chair so that your knees are about the same height as your hips and your feet are slightly in front of your knees.

2. Your lower back should be supported with a lumbar support.  You should sit straight up or lean slightly back.

3. Your shoulders should be relaxed and back with your elbows close to your body and supported by armrests. 

4. Your wrists and hands should be in line with your forearms and roughly parallel to the floor.

5. Your head should be in line with your shoulders from the side and straight in line with your torso from front to back. You should look straight ahead.

6. Take regular rest breaks.  Get up for a drink of water occasionally and stop frequently to stretch  your shoulders,  neck  and back for a few seconds.

7. The top of the monitor should be at eye level so that you are looking down very slightly to reduce eye strain without looking too far down and putting unnecessary stress on your neck.

8. Every   few  minutes  take  a  break  from looking  at  your  monitor  to reduce eye strain.   Look  out  the   window  or  at  an object that is at least thirty feet away.

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