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I got a concern from a reader today relating to appropriate posture while sitting at the computer system. It ' s in fact a terrific concern, and something typically neglected by those who sit at the computer system for work or enjoyable for hours on end.

If you ' re sitting at the computer system for more than an hour at a time, you ' re putting yourself at threat of establishing injuries of the hand/ arm, shoulder, neck, and back. Clearly these injuries do not take place right away. They require time to form, due to steady adjustment of your body to abnormal position. Basically you ' re molding your body.

That being stated, there are things you can do to combat any issues from surfacing. Here are a couple of things that I do, that you might quickly integrate …

1) Strength training the stomach muscles and lower back muscles.

2) Take a break every 30 minutes. Stand, walk, shake your body out and get a glass of water.

3) Stretch the hamstrings (back of the leg) and quadriceps (front of the leg) gently. Sitting for extended periods of time triggers some tightness in the legs which can result in decrease back tightness or discomfort.

4) Take some deep breaths that fill your lower abdominal area (stomach). Frequently while sitting at the computer system for extended periods of time, individuals have the tendency to lean forward or slouch, resulting in more shallow breaths and lowered oxygen consumption.

5) Sit up directly with chin up. If possible, have your screen on level with your eye- line to prevent jutting your go out, resulting in tension in the neck and spinal column.

6) Sit on a swiss ball (stability ball). I just utilize it every now and then, however some individuals swear by it. Resting on the stability ball forces your body to contract the post muscles so that you do not tip over. It likewise enhances the “” core”” muscles.

7) Foam roller. I enjoy this thing. I foam- roll my complete body two times daily and in some cases more if I ' m sitting for extended periods of time. Lots of locations online to buy one for about 10- 20 dollars.

8) Arrange your work station correctly. I ' m not a work station specialist, however you can look for Cornell Universities ' Ergonomic Guidelines for Arranging a Computer Workstation

Keep in mind, you might have a lean body, however if you ' ve got a bad post, it offsets the whole discussion.

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