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4. How should we sit? |
| Answer» <p>Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.</p><p>All 3 normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.</p><p>Sit at the end of your chair and slouch completely.</p><p>Draw yourself up and accentuate the curve of your back as far as possible. Hold for a few seconds.</p><p>Release the position slightly (about 10 degrees). This is a good sitting posture.</p><p>Distribute your body weight evenly on both hips.</p><p>Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (use a foot rest or stool if necessary). Your legs should not be crossed.</p><p>Keep your feet flat on the floor.</p><p>Try to avoid sitting in the same position for more than 30 minutes.</p><p>At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.</p><p>When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.</p><p>When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist. Immediately stretch your back by doing 10 standing backbends.</p> <p>How to Sit</p><p>Recent studies by the World Health Organization and the Archives of Internal Medicine suggest that workers who sit for long periods of time, as many as 6 hours a day, are 40 percent more likely of dying at any given point, of a variety of afflictions and diseases, than people who sit less.[1]While you can't avoid sitting in the office environment, learning how to sit properly wherever you're sitting can help keep you healthy and safe.1 </p><p>Push your hips as far back as they can go in the chair.In office chairs, the best way to sit is to let the shaped back support your back and shoulders by scooting your hips back as far as they go, then adjusting the other components of the chair to offer support.[2]</p><p>If you're sitting in a straight, hard-backed chair, scoot your bottom up to the edge of the chair and sit without slouching into the back of that chair. Sit with your back and shoulders as straight as if they were supported by the chair back. Over time, this is a more comfortable position for your back, neck, and shoulders.</p><p>If you're sitting in a lounge chair or a couch, it's important to keep your feet flat on the floor and your back straight. Your shoulders should be back and you should be as far forward on the couch as possible.</p><p>2</p><p>Keep your shoulders back and your back straight.Wherever and however you're sitting, it's important to keep your shoulders back to avoid slouching or hunching your back as you sit. Over time, this can strain your neck and shoulders, leading to chronic pain and headaches.</p><p>Don't lean your chair backward or slouch yourself forward while you're sitting, or you can strain your sciatic nerve and your shoulder muscles. This serves to keep you off-balance.</p><p>It is good to rock gently, if possible, if you're going to be sitting for a longer time. This helps to keep the body active and balanced.3</p><p>Adjust the seat height to fit your body.The seat of your chair should be high enough so that your feet are flat on the floor and your knees are even with your hips, or slightly lower. If you sit too low in the chair, you can end up straining your neck, while if you sit too high, your shoulders can get tired over time.[3]</p><p>If you need to adjust your seat so that it is higher, you may find that your feet don't comfortably reach the ground. Try putting a stool, cushion, or another object under your feet.4</p><p>Adjust the back of the chair to a 100°-110° reclined angle.Ideally, the back of a passive reclining chair shouldn't be perfectly straight, but angled backward gently beyond the 90 degree mark. This is much more comfortable and supportive for your back than a perfectly straight back.[4]</p><p>5</p><p>Make sure that your upper and lower back are supported.Good passive office chairs should offer some lumbar support, protruding slightly in the lower back to support your spine on both sides, keeping you comfortable and upright. If you don't have this kind of support, however, you have to make do yourself.</p><p>If necessary, use inflatable cushions or small pillows, just above your hips, between the back of the chair and your spine. This should be a lot more comfortable.</p><p>When your chair has an active back mechanism use it to make frequent position changes, gently adjusting it and rocking backward and forward as you sit and work, keeping your back from staying sedentary.</p><p>6</p><p>Adjust the armrests.Ideally, your armrests should be adjusted so that your shoulders are relaxed and your wrists are even with your keyboard, if you're typing. Read the next section for more specific suggestions about sitting at the computer.</p><p>Alternatively, you can remove the armrests completely if you find that they are in your way. Armrests aren't necessary for support. hope you got the answer. 😊😊😊.......</p> | |