Sitting properly may reduce pressure on your back and help improve your posture. Get up and move every 20 minutes. This can include walks down the hall, stretches, and core strength exercises.

Sitting

A – The height of your work surface should allow you to work without reaching or bending. Arrange commonly used items such as staplers and phones so that they are within easy reach.

B – Forearms should be parallel to the floor and at an approximate 90 degree angle from your upper arms.

C – Wrists, neck and head should be in a relaxed neutral position – not angled up or down.

D – The distance between your eyes and the monitor should be at least 15.7” or more – typically arms’ length.

E – The top one-third of your computer screen should be positioned at or below eye level.

G – Adjust the height of your seat so that your feet are resting firmly on the floor. Use a foot rest if you feel that your feet are not properly supported.

H – The depth of your seat should allow the back of your knees to extend beyond the edge of your seat. Thighs should be approximately parallel to the floor.

DO NOT sit in the same  position for long periods of time. Move around and shift your weight.

Good standing posture occurs when your ears, shoulders and hips are in a straight line.

Standing

A – The height of your work surface should allow you to work without reaching or bending. Arr

ange commonly used items such as staplers and phones so that they are within easy reach.

B – Forearms should be parallel to the floor and at an approximate 90 degree angle from your upper arms.

C – Wrists, neck and head should be in a relaxed neutral position – not angled up or down.

D – The distance between your eyes and the monitor should be at least 15.7” or more – typically arms’ length.

F – To insure that neutral neck and head posture are maintained, individuals who wear corrective lenses, particularly multi-focal lenses, may need to adjust the height of their monitor to a lower position and tilt t he monitor at 30°-40° angle.

DO NOT stand in the same  position for long periods of time. Move around and shift your weight.

The Benefits of Good Posture

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