SITTING COMFORTABLY AT YOUR COMPUTER OR DESK
When you work at a computer or desk for any length of time you may end up with tight neck and shoulder muscles and/or headaches as a result of this.
By making sure your workstation is set up correctly and doing a few simple stretches and exercises regularly, these basic problems can be minimised.
Here is a checklist for you to go through to help you set your workstation up correctly. Follow from number (1) - (5).
1. When your hands are on the keyboard/desk and your shoulders are relaxed, do your elbows make a 90 degree angle? i.e. Is your upper arm vertical and your lower arm horizontal? If not raise or lower the chair respectively.
2. Now check your hips are on an angle between 90-130 degrees and your knees at 90 degrees, ie. your knees should be lower than your hips.
3. Do your feet still sit flat on the floor? If not use a foot rest (Old telephone directories are fine).
4. Is the chair back in the curve of your lower back to give you support? Raise or lower it. Otherwise, if your chair does not allow you to do this, use a rolled up towel to give your lumbar curve some support.
5. Is the top of the computer screen at eye level? If it is too low sit it on a telephone book.