How to keep your posture while working in the office

How to keep your posture while working in the office

Most of us spend at the computer most of his life - it is bad not only vision, but also on the back. We have studied the advice of doctors and learned how to maintain a healthy posture, if you have to constantly sit in one place.

1. Carefully choose the workplace.

Table. Its height should be related to your height. If it is selected correctly, when lowering the elbows him back is not detached from the seat back, and the shoulders will not be lifted or lowered.

monitor position. It should be installed at eye level or slightly lower in order not to lower his head. Ideally, if the use of the computer neck leans back in his chair.

Armchair. The main thing - it must be suitable for growth. If your height is more than 190 cm, buy a chair with a back height of at least 75 cm. The backrest should be marked bending, follows the curve of the lumbar spine. The chair should be as comfortable as possible, with good stable armrests.

2. A properly seated.

Sitting in a chair, do not lean back, moves closer to the table.

The elbows should be on the table, and the arms bent at right angles.

The head and neck should be on one line.

Make sure the foot flat on the floor, only the thigh will be parallel to the floor, which means that the load on your back will be not that significant.

3. Maintain muscle tone.

Particularly those muscles that surround the spine at all levels, including the muscles of the neck, upper body, back extensors, direct and oblique abdominal muscles, hip muscles. This can be achieved only with the help of regular exercise. For example, sign up for swimming. It is best to engage with the coach, at least once a week, for about two hours with the "influx" of at least three kilometers.

If the sport does not suit you, join a fitness center. instructor's role is very important, because the necessary motivation, which is not always enough in everyday life for regular and effective workouts. In addition, the coach will tell exercises that strengthen the muscles of the back, and follow the correct implementation.

4. Perform daily exercises.

If the time you do not have a sport, in order to preserve the health of the back to get out of the workplace at least once every two hours, but better - every 60 minutes, and take short breaks. For example, on the way to the office cooler, you can warm up and stretch, or do light exercise:

Interlace hands behind locking, lift them as high as possible, while the blade are brought together, stay in this position for a few seconds.

Keep your shoulder blades together, put his hands on the chair arms or lower along the body, tighten your abdominal muscles and back, his head gently zaprokinte ago, Freeze for 20-30 seconds.

Get up from the table, gently pull your belly, to connect with the heel, toes apart, leg muscles while stretched. Slowly rising on tiptoes, pull arm up and hold your breath. It repeats this exercise 4-5 times.

In the sitting position lift the shoulders up, move them back and forth. The best thing to do 10-15 repetitions.

5. Use orthopedic correctors.

They can be purchased at the pharmacy. They help, but at first they need to be worn for long and take office.

6. Be aware of self-control.

Write yourself a note motivating "straighten and smile!" And hang it on the computer monitor.

Use the USB-device that are synchronized with your tablet or phone, and by means of special sensors monitor the posture of your body and the position of the eye. One has only to bend and move closer to the monitor as you hear a beep. Willy-nilly will have to straighten up.

Set the alarm on your computer or on your phone, which will always remind you to straighten up.

7. Properly lift weights.

Whether it's a shell to the gym, where you ran after the office or home appliances, which must be raised on the floor above, your back suffers greatly, so remember the simple rules:

When tilting it is important to bend your knees, not back at the waist.

The rise should be involved thigh muscles.

When transferring cargo hold it close to your chest. Bags of groceries from the supermarket carry so that the weight is distributed evenly on both hands. An important detail: talking on a cell set aside until such time as you get home, - clamping the tube between the ear and shoulder is not the best idea if you want to avoid pain in the neck.

8. Look at what you sleep.

To give the spine to relax after a working day, choose a firm mattress and a resilient pad (not down) - they will help you sleep.

And most importantly - do not run themselves. Regular practice their favorite sport, the abandonment of overeating and entertainment around the TV will allow you to live straightening his shoulders and keep good posture throughout life.