The sitting method and manners of healthy sitting posture have always been an important factor affecting people's temperament image. Moreover, it is not only the influence of the outside world, but also the improper sitting posture can lead to bone deformation and endanger our health. Here's how to sit in a healthy posture.
Sitting posture method of healthy sitting posture 1 correct sitting posture for operating computer
The upper body should keep the neck upright, which can support the head, the shoulders droop naturally, the upper arm is close to the body, and the elbow is bent 90 degrees. Operate the keyboard or mouse to keep the wrist as horizontal as possible. The center line of the palm and the center line of the forearm should be kept in a straight line. The waist of the lower body is straight, the knees naturally bend 90 degrees, and the sitting posture with both feet on the ground is maintained.
You must choose a desk and chair with ergonomic design, and use a special computer chair. Sitting on it should follow the "three right angles": the first right angle is formed at the knee under the computer desk, the second right angle is formed at the thigh and back, and the third right angle is formed at the elbow joint of the arm. Lean your shoulder blades against the back of the chair, put your shoulders down and keep your chin away from your neck. Look straight at the center of the computer screen, preferably with a supported chair back and armrest, and the height can be adjusted.
Intimate reminder
Keep your eyes at an appropriate distance from the monitor. The eyes and computer monitor form a slightly downward gaze angle on the screen, which can relax the neck muscles.
When using the computer, you should rest for 5 to 10 minutes every hour, do soft exercise or local massage, and at the same time develop regular exercise habits, and train your shoulders, neck and upper limbs to strengthen your flexibility and muscle strength.
The height of the computer should be appropriate. Install the center of the computer screen at the same height as the operator's chest, and it is best to use a chair with adjustable height. There should be enough space to stretch your feet, your knees naturally bend 90 degrees, and your feet will not leave the ground. Don't cross your feet.
Either you feel comfortable sitting posture or a good sitting posture. The correct sitting posture should be that the upper body is straight, the abdomen is closed, the jaw is slightly retracted, and the lower limbs are close together. If possible, the knee joint should be slightly higher than the hip.
If you are sitting in a chair with a backrest, you should try to keep your back close to the back of the chair on the basis of the above posture, so that the muscles of the lumbosacral part will not be tired. After sitting for a long time, you should exercise and relax your lower limb muscles. In addition, patients with lumbar disc herniation should not sit on a low stool below 20cm, but try to sit on a chair with a backrest, so as to bear part of the weight of the body and reduce the chance of lumbar strain.
Correct sitting posture in reading and writing
The correct sitting posture is: the upper body is straight and the shoulders are flush; Head straight, slightly forward; Back straight, chest out, chest about a punch from the edge of the table, feet flat on the ground shoulder width; The left and right arms are flat on the desktop, the left hand presses the paper, and the right hand holds the pen; The distance between the eyes and the paper should be about one foot.
The sitting method of healthy sitting posture 2 keeps the spine natural curve, makes the upper body and thigh form an included angle of 90 ~105, supports the whole upper body in the most relaxed way, and reduces the pressure on the lumbar spine;
When sitting, the angle between the thigh and the calf with the knee as the connection point should be 90 to 105 degrees, that is, the thigh should be horizontal to the ground and the calf should be vertical to the ground, so that the calf can share the supporting role for the body, thus reducing the supporting load of the hip.
When using the keyboard, the upper arm and forearm with the elbow as the connection point should keep an included angle of 90 to 105 degrees, and be properly supported to avoid shoulder discomfort caused by excessive bulging or staying.
The user's head should not lean forward or excessively backward, and it is better to stand naturally. His eyes should look straight ahead. His eyes should be in the middle or slightly above the computer screen, and he should not tilt up or down excessively, so as not to bring unnecessary load to the cervical vertebra. There should be an arm's length between the screen and the eyes.
1, always walking around.
In order to ensure that you won't sit for too long, it is recommended to take a short rest, about 20 to 30 minutes at a time. Better get up and walk. Even when sitting, you can bend over, lift your shoulders or take a deep breath to reduce muscle tension and help yourself adapt to and restore your working posture.
2. Don't be arrogant
Kicking your foot is often an unconscious act. Although it can relax the muscles, it will limit the blood flow in the other leg, and the weight and center of gravity of the pelvis will also be distributed to the other leg, causing the spine to bend. Experts encourage people to cross their ankles instead of knees, which is very helpful for body regulation and blood flow.
3. Arm posture
An angle of 90 degrees or more is the ideal bending state of the elbow, and the effect can be achieved by hugging both sides of the arm. Chronic compression of the wrist nerve will lead to carpal tunnel syndrome, which will lead to tingling and pain in the hand. Therefore, it is suggested that people who often use the keyboard can adjust the armrest of the chair to help improve discomfort.
4. Keep your distance and angle.
In order to reduce fatigue, the center of the computer screen is just flush with the user's chin, and the distance between them is about 14 feet.
5. Avoid body skew
How to see if your sitting posture is correct? Compared with the posture when driving, when sitting in the driver's seat, put your hands on your thighs to keep your body from twisting, hunching and skewing; When driving, we don't lean forward and reach out to the windshield to drive, but strangely, we see that many computer users have such a posture, which will not obviously affect their health in the short term, but will be injured over time.
Step 6 Use adjustable chairs
Experts said that because everyone's body shape is different, it is best to adjust the chair according to the proportion and curve of individual needs. It is suggested to adjust the height of the office chair so that the feet can lie flat on the floor and the thighs are parallel to the floor and desktop. Ideally, the chair back should be close to the back and keep an inclination of 90 ~ 120 degrees. When looking at a computer screen, you need a high-backed chair to support your head and neck.
Sitting posture method of healthy sitting posture 3 1. Determine the position of hip and knee joints.
Sit in a chair and start looking for a good sitting posture by establishing the position of the lower body. Knee joint and hip joint should be at a right angle of 90 degrees. If your chair allows, you can adjust the height of the chair as needed until the joints are at right angles. Your feet should be flat on the floor. If your feet can't touch the ground, try using a footstool or putting a book under your feet.
2. Keep your body above the ischium.
When you sit, the weight of your body shifts from the pelvis to the chair. The ischium is two connected bones located at the bottom of pelvis. Please note that if your center of gravity shifts to the front, back or directly above the ischium, your body posture will be different.
If your center of gravity is in front, your lower back may arch, which will tighten your muscles. And when the center of gravity is backward, you may slide down from your seat. Back arching can cause pain, strain or disc damage. In order to get the position directly above the ischium, you can gently shake the upper body back and forth and stop in the middle of the ischium, which is the end position of the two bones.
3, keep the spine curve
Most people have a slight curvature in their backs. The spinal curve in some areas of the back helps to maintain an upward posture. You can measure the distance between your back and the back of the chair by hand. When you find that your back is hunched, the problem arises. This can lead to muscle strain or spasm.
If you bow too much, please try to lower your pelvis to a neutral position so that you can find your way directly above your ischium. If you can't insist on it, you may need a lumbar pad, which is placed between the back of the waist and the back of the chair, so that you can still maintain a normal spine curve when your muscles are weak or tired.
Step 4 take a deep breath
The main respiratory muscle is the diaphragm. When you inhale, the diaphragm will move your body downward, causing your lungs to expand and inhale air. Because the diaphragm moves vertically, it helps to increase the intra-abdominal pressure, which also helps the human body to maintain an upward posture. A breathing technique called abdominal breathing (or abdominal breathing) can help your muscles perform at their best. This will make the air slide down the body instead of staying in the chest area.
5. Check your shoulders.
Are your shoulders higher than your ears? Does the trapezius feel sore? Most people can't help tightening their shoulders. Now let them relax. Lowering the scapula helps the head and neck, and even prevents muscles from pulling menstruation. If your shoulder blades are in front of your hips, please move back. A vertical line should be formed between shoulders and hips.
6. Put your head back.
Most people seem to forget that the head is connected to the spine. You can see a hunchbacked person, whose upper body and head are far ahead of the rest of his body. The correct sitting posture is to relieve the tension in the shoulders, so try to tilt your head back.
Ideally, your ears should be aimed at your shoulders. However, according to everyone's different situation, this may be more difficult to do. Never mind, don't force yourself to do it. As long as you try to control your pain or illness and make some appropriate incremental changes, you will gradually develop into a balanced sitting posture.
7. Steps to practice good sitting posture from time to time.
Remember, good posture will become good habits, and habits take time to develop. Therefore, please often practice the correct sitting posture with the above methods.
Tips:
1. Your sitting posture will change with the surface of the sitting object. If your chair has a cushion, you may not feel the correct position of the ischium well, but if you sit on a hard object, you will feel differently.
2. When working, please choose a chair that is not drooping or askew. A sunken chair will only make your back lower and it is difficult to have a good sitting posture. And a crooked chair will make you fall into a strange angle and mislead your sitting posture.
If your back is not level, try to sit near the edge. Please make sure that the four legs of the chair are on the ground to avoid unnecessary injuries. In most cases, sitting on the edge of the chair can give your ischium enough space. Sitting near the edge of the chair can provide a balanced and stable "platform" for the body and "serve" a good sitting posture.