office workers work in front of the computer every day. Sitting for a whole day is not only easy to sit big, but also easy to cause various diseases. So how should office workers “sit” healthy?
1. Walk frequently
to ensure that you will not sit too long, it is recommended to take a short rest for about 20 ~ 30 minutes each time. It’s best to get up and walk. Even sitting, you can bend down, lift your shoulders or take a deep breath to reduce muscle tension and help yourself adapt to and recover from working posture.
2. Do not raise your feet
raising your feet is often an unconscious action. Although it can relax your muscles, it will limit the blood flow of the other leg, and the weight and center of gravity of the pelvis will be allocated to the other leg, resulting in bending of the spine.
experts encourage people to cross their ankles instead of their knees, which is very helpful for the adjustment of the body and blood flow.
3. The arm posture
90 degrees or slightly more is the ideal bending state of the elbow. You can achieve the effect by embracing both sides of your arm. Chronic compression of the wrist nerve will lead to carpal tunnel syndrome, which will lead to hand tingling and pain. Therefore, it is recommended that people who often use the keyboard adjust the armrest of the chair to help improve discomfort.
4. Keep the distance and angle
in order to reduce fatigue, the middle of the computer screen is just horizontal with the user’s chin, and the distance between the two is about 14 inches. It is not suitable to put the computer too far away, because the body is easy to lean forward, resulting in spinal dislocation.
many people will put the computer screen on the desk, resulting in the keyboard in front and the screen on the side. If the body tilts and distorts for a long time, the problem of intervertebral disc will be more serious.
5. Avoid body deflection
how to see if your sitting posture is correct? Compare the driving posture. When sitting in the driver’s seat, put your hands on your thighs to keep your body from twisting, hunchback or skewing.
when driving, we don’t lean our head forward and stretch out in front of the windshield to drive, but it’s strange that we see many computer users with such a posture. In the short term, although the impact on the body is not obvious, the spine will be injured over time.
6. Use adjustable chair
experts say that because everyone’s body shape is different, the chair should be adjusted according to the proportion and curve of individual needs.
it is recommended to adjust the height of the chair in the office so that both feet can rest and lie flat on the floor, and the thighs should also be parallel to the floor and desktop. Ideally, the chair back should be close to the back and maintain an inclination of 90 ~ 120 degrees. When watching the computer screen, a high back chair is also required to support the head and neck.
7. Tiptoe
usually in work and life, especially when the lower limbs are sore and weak after sitting or standing for a long time, you can use tiptoe to keep fit. Because, when standing on tiptoe, the contraction and extrusion of the muscles at the back of both legs will promote the blood reflux of the lower limbs of the exerciser, accelerate the blood circulation, and prevent varicose veins of the lower limbs.
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