The wrong position of a body during the hours-long work at the computer is the nearly most important factor forming the basis of diseases of office worker. Back and waist pains, violation of blood circulation in legs, osteochondrosis, deterioration in sight — here the incomplete list of illnesses which can be caught if to work till some hours a day at the computer in the wrong pose. Let's try to remember simple recommendations which we saw on the school poster "We Sit Correctly at a School Desk" more than once. The same rules are relevant and today for work at the computer.
How it is correct to choose a chair on which you will sit at the computer?
Chair height surely has to correspond to human height which on it sits. Modern computer chairs are regulated on height therefore it is possible to lift or lower a seat. The most convenient height is equal to length of a shin of the person, in this case legs freely rest against a floor. During the day the keyboarder can regulate the chair height that will help to switch load from some muscles to others.
The anatomic elastic back of a chair holds a human body in equal situation. And it exactly as it is also necessary to sit at the computer.
How it is correct to sit at a desktop?
Now we will talk about position of a body. The good bearing can be kept, observing the recommendations of doctors how to sit in front of the computer.
- It is not recommended to shower a leg at all on a leg when you sit on a chair and you work at the computer. It leads to a backbone curvature and also a perezhimaniye of veins owing to what blood, so and oxygen, begins to come in insufficient quantities to a brain. It results in fast fatigue and loss of concentration. Legs of the person sitting on a chair have to be bent at an angle 90 degrees or slightly more, a foot to be located either on a floor, or on a special support.
- It is the best of all to lean back on a chair back that it assumed a part of load of a backbone or to hold a back directly, to straighten shoulders.
- A little more than 90 degrees are recommended to keep them in the bent situation. Not to lean elbows on a table at all. Today there are special mousepads and keyboards, with convenient support for brushes.
- The correct arrangement of the monitor — at an angle 90 degrees to a window. In this case on the screen there will be no patches of light. The distance from eyes to the monitor has to be not less than length of an outstretched arm.
Exercises which need to be done sitting at the computer
Having understood as it is correct to sit at the computer, you will save yourself from many problems with health. However, the correct landing — this is not all that is recommended by doctors to the person working at the computer till some hours a day.
- Each 30 minutes it is recommended to do exercises for eyes: 15 seconds to look at the next to you a point (for example, a pencil in a hand) and the 15th second - at the most remote. It is recommended to move also for removal of fatigue from eyes them up-down, to the right-to the left.
- Each hour get up because of the computer, warm up hands and a back. It is worth resembling, distracting from the image on the monitor.
- Working for the personal computer a long time, do not forget each 15-20 minutes to change position of a body, to lift or lower a chair seat. All this will help to avoid muscular fatigue, decrease in working capacity and the general tone.
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