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Stretch Now - Looking after your back

Looking after your back

Sitting and Posture

The following applies to sitting at a computer and desk as well as other times of prolonged sitting. To be able to sit comfortably for long periods, it is crucial to sit upright with minimal stress on the back, shoulders and neck. Sitting at the computer or desk requires us to have a good posture to help us focus on the task at hand. At work the body can easily become the focus of attention if it is not aligned and comfortable, detracting from the quality of work produced.

HAG Capisco Ergonomic Chair

McKenzie SlimLine Lumbar Roll

Gregory Chair

3M Adjustable Footrest

SlimLine Lumbar Roll
AU$ 30.00 incl GST

Gregory INCA Chair
AU$ 420.00 incl GST

Adjustable Footrest
AU$ 103.00 incl GST

Good posture

The back should be upright and relaxed, not curving over but not rigid either; imagine the shoulder blades drawing back and down while the spine lengthens and the head draws upwards. The arms are relaxed from the shoulders, hanging straight down with the hands placed on the desk, keyboard or mouse so that there is a 90 degree angle at the elbow. The head is not poking or peering forward, it is sitting relaxed on your neck which is also relaxed and upright. Think about the jaw, it should be relaxed with the tongue resting on the floor of the mouth.

When sitting in a chair, the feet are placed on the floor with the knees at a 90 degree angle while the back is upright. In order to create this a footstool can be used under the feet. Make sure sitting bones at the base of the buttocks are in contact with the chair you are sitting on. The surface should be firm enough to support you without creating discomfort. Various ergonomic chairs can assist you in creating a supported posture. This posture only requires our attention every now and then to ensure the body is aligned. In this way we can focus on our work and not distracted by the body. If our posture is aligned as indicated above, at the end of the day we will feel less aches and pains and we are less likely to suffer from back & neck problems as well as RSI.  

 

Leg and Spine Stretch
Spring Exercise to enhance sitting posture

Stand facing a desk, feet parallel hip distance apart. Place hands on edge of desk. Walk back until torso is parallel to the floor and arms are fully extended. Lengthen arms and stretch away from desk. Feel the entire back lengthen. Hold for up to 10 seconds and slowly come back up

Spring Exercise to enhance sitting posture - Leg and Spine Stretch

 

Ergonomics Now

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Stretch Now Group
597 Canterbury Road Surrey Hills VIC 3127 Ph: 03 9888 6677