Some tips to avoid bending over in front of the machine!

The fact that sedentary work is harmful to health is not new to anyone. A multi-hour session is a much more serious ordeal for our body than we might think; it puts strain on our back, neck, and can even cause unpleasant low back pain. It is important to note that the abdominal muscles can also weaken at this time. Fortunately, the thing is not irreversible.

The topic is serious, I wouldn’t even multiply the word further, I’d rather show you what you managed to gather!

Adjust the height of your monitor (and pay attention to the correct distance).

Too low a height is detrimental in the long run (laptop users attention!), Aim for the top of the display to be at eye level - with a strictly straight posture, of course.

There is obviously no way to do this with laptops, here the working hours should be as short as possible. If we don’t have the opportunity to do that, we will unfortunately sooner or later face the following: neck, back and headaches. In this case, we see an opportunity for long-term work: an external monitor.

Of course, the ideal distance is also paramount. In general, if you are setting up to type, you should optimally be able to reach the monitor without having to stretch hard. You can expect a distance of about 50-60 centimeters. If we go beyond the right distance, we will strain our eyes more than we need to, which after a while will inevitably mean moving our heads forward a little bit - more on that later.

The case of crossed legs

For many, it is more comfortable to sit with a foot cross. It is worth keeping in mind, comfort is not everything, taking a healthy sitting position certainly starts with the fact that our feet (!) Are on a stable surface. Of course, that doesn’t mean we can’t break this guideline from time to time, the point is to not have our legs crossed most of the time - so the picture above is a bad example.

A few words about the shoulders

When we sit leaning forward, the weight of our head measures an awful strain on our neck muscles. We won’t notice this in the short term either, but if we do this for long hours, it can lead to problems. This is because it is not a natural posture, but a bad habit taken over time.

The solution is a simple trick: lift your shoulders straight toward your ears, then backwards, then relax. We perform the movements slowly, carefully, with a straight posture, so it is guaranteed that you will not feel uncomfortable.

Yoga and pilates

The basis of the correct sitting position is a strong abdominal muscle. Here we do not have to think of the checkered tummy bellies on the front pages, the only goal is to get the right condition. One way to strengthen your abdominal muscles is with yoga and pilates. Both have a strong focus on flexibility and proper posture, have a good effect on our abdominal muscles and our whole body. So yoga and pilates have a number of positives, it’s worth a try.

Let's do some simple exercises!

There is no need to think about any complicated operation here, we can refresh our muscles with a few simple movements until we can get up from the table. In addition, these movements can have a good effect on productivity, helping to maintain our attention at the end of the day. The video above was made by the National Center for Spine Medicine and shows sitting exercises that anyone, regardless of fitness level, can do anywhere!

Let's stop! 

Standing computer work has become increasingly popular in recent years - thanks to such initiatives. In addition to the positive effects on health, even productivity can improve this way. Obviously, we don’t have to switch overnight (our body will certainly need time to get used to the switch), so don’t put the chair very far away. You may also want to consider purchasing a job-facilitating mat if you have the opportunity. In our opinion, otherwise the combination of the two (sitting and standing work) may be the most optimal, of course it is usually individual dependent.

Source: howtogeek.com