Home office ergonomics
๐๐ซ๐ ๐ฒ๐จ๐ฎ ๐๐ฑ๐ฉ๐๐ซ๐ข๐๐ง๐๐ข๐ง๐ ๐๐๐ก๐๐ฌ & ๐ฉ๐๐ข๐ง๐ฌ ๐ฐ๐ก๐ข๐ฅ๐ ๐ฐ๐จ๐ซ๐ค๐ข๐ง๐ ๐๐ซ๐จ๐ฆ ๐ก๐จ๐ฆ๐?
Here are some tips to reduce your home office ergonomic strains:
1. Adjust your chair:
– Your shoulders and lower back rest comfortably against the back rest, which should be adjusted to an angle of 90-110 degrees. You may need to use a lumbar support pillow or rolled up towel to provide extra support to your lower back.
– Your thighs should be parallel to the floor with your knees in line with or slightly lower than your hips.
– Your feet are flat on the floor or foot rest
– Your arm rests support your forearms and elbows.
2. Adjust your monitor:
– The top line of text on the screen (not the top of the monitor) should be at eye level to keep your neck in a neutral position while you work. If your monitor is not adjustable, stack stable books or other materials underneath the monitorโs base to raise it up.
– If you raise your arm to shoulder height and stretch it out in front of you, your fingertips should just reach the screen.
3. Adjust the position of your keyboard and/or mouse:
– The keyboard height should allow you to rest your arms (rather than reaching) with your elbows at your sides and your forearms parallel to the floor.
– Your wrists are neutral (i.e. consider using a soft wrist support).
– You keep your wrist straight and use your full arm to move the mouse from your shoulder. Donโt grip it too tightly and take your hand off the mouse when you arenโt using it.
4. Maintain proper posture:
– You should sit comfortably with a neutral spine and take โmovement breaksโ at least every 50 minutes or so. Try setting an alarm or directly schedule breaks in your calendar as a reminder.
๐๐จ๐ง๐ญ๐๐๐ญ ๐ฎ๐ฌ ๐๐จ๐ซ ๐ข๐ง๐ฃ๐ฎ๐ซ๐ฒ ๐ฆ๐๐ง๐๐ ๐๐ฆ๐๐ง๐ญ, ๐ฆ๐๐ฌ๐ฌ๐๐ ๐, ๐จ๐ซ ๐จ๐ง๐ฅ๐ข๐ง๐ ๐ก๐๐๐ฅ๐ญ๐ก/๐๐จ๐๐๐ก๐ข๐ง๐ /๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ /๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฉ๐ฅ๐๐ง๐ฌ ๐๐ง๐ ๐ฆ๐๐ค๐ ๐ข๐ญ ๐ ๐ ๐ซ๐๐๐ญ ๐๐๐ฒ!
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