Sitting at a desk all day working on a computer has been shown to lead to poor health. This recent finding has brought about an up tic in standing desks at work. While standing is far better than sitting for your overall health and posture, if done incorrectly, it can still cause problems. Here are some tips from Pivonka Chiropractic in Gilbert AZ on how to have good posture at a standing desk.
1. Sitting or Standing keeping correct head posture is Key.
Studies have shown that for each inch the head moves in front of the shoulder the effective weight of the head and the stress on the neck increases. Each inch may cause the head to effectively gain 5-8 pounds. So standing with the head over the shoulder is key. Try to keep the monitor at eye level at all times.
2. Keep your key board so that your elbows bend at 90 degrees.
If your key board is to high or low this will force you to raise or sink your shoulders. Over time this will increase strain on the neck and trapezius muscles resulting in poor posture and pain. Remember to have relaxed shoulders.
3. Move around. Standing sedentary can lead to fluid build up in the feet.
Your calf muscles are the natural pump to keep blood moving out of your lower legs and back to your heart. Shift your weight from side to side and back and forth to keep these muscles active and keep your blood moving.
4. Stand with knees slightly bent.
This kind of goes back to the recommendation to move around. Locked knees will prevent blood flow, but it will also cause posture shift. Locked knees will cause the pelvis to jut forward and the torso to shift back. Proper posture should keep ear on shoulder, shoulder on hip and hip over knee and ankle. So try to keep those knees bent a little and posture aligned.
5. Get some cushion.
Hard concrete floors will return the force your body exerts on them back to you. If standing all day wear some cushy shoes or get a rubberized mat to stand on to lessen the blow from a hard floor. Also get a foot rest and rest one foot on the rest at a time.
6. Set a timer.
Try to keep a timer on your phone to go off every 20 minutes. Then back away from your desk and shake out all the stress. Skip some imaginary rope, or shake out your arms and shoulders moving the shake down to your legs. This will prevent the build up of lactic acid in your muscles and keep your muscles relaxed and working well.
Try these 6 simple tips to proper standing posture and you will find yourself having less pain and dysfunction related to any computer based job. If, however, you do have pain though that persists even if you’re following these 6 simple tips then Pivonka Chiropractic in Gilbert AZ is more than happy to help figure out what is going on and get you back to feeling great ASAP. Call our office today at (480) 892-0022.