Proper posture while sitting
Spinal balance and correct posture are two very important elements to abundant energy.
Good posture should be a relaxed, comfortable and balanced state providing you with stability, poise, and energy.
Good posture is when your head is balanced over your hips, your chin is parallel to the floor, and your pelvis is level. You walk with vigor and your step feels light. Good posture is a very important part of good mental and physical health.
Proper ergonomics for sitting at your desk
Chair- Adjust the height of your chair so that your feet rest comfortably on the floor and your knees are about level with your hips. If your chair doesn't offer lumbar support, place a cushion between the curve in your lower back and the back of the chair.
Key object positioning- Keep key objects — such as your telephone, stapler or printed materials — close to your body to prevent excessive stretching. Stand up to reach anything that can't be comfortably reached while sitting.
Mouse position- Place your mouse within easy reach on the side of your keyboard. Keep your wrist in a natural and comfortable position when you're using your mouse.
Wrist rest/positioning- Use a wrist rest to minimize stress on your wrists and prevent awkward wrist positions. While typing, hold your hands and wrists above the wrist rest. During typing breaks, rest the heels or palms of your hands — not your wrists — on the wrist rest. When you're typing, keep your wrists in a straight, natural position — not bent up, down or to either side.
Headset- If you frequently talk on the phone and type or write at the same time, use a headset rather than cradling the phone between your head and neck. Experiment with various styles until you find the headset that works best for you.
Footrest- If your chair is too high for you to rest your feet flat on the floor, consider using a footrest. Various types of footrests are available — or get creative and make your own. Try a small stool or a stack of sturdy books.
Posture- Center your body in front of your monitor and keyboard. Sit up straight, keeping your thighs horizontal with your knees and at about the same level as your hips. Keep your forearms level or tilted up slightly.
Desk dimensions- Generally, the desk should be at least 19 inches (48 centimeters) deep, 30 inches (76 centimeters) wide and, depending on your height, up to 34 inches (86 centimeters) high. Under the desk, make sure there's clearance for your legs, knees and thighs. Don't use space under the desk for storage.
Monitor height- Place the monitor directly in front of you, about an arm's length — generally 18 to 28 inches (46 to 71 centimeters) — away. The top of the screen should be slightly below eye level. If glare from fluorescent lighting or sunlight is a problem, turn off some or all of the overhead lights or close the window shades. Place your monitor so that the brightest light source is to the side.