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Sedentary = chronic suicide

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This is very clear to everyone.

Office crowd

The incidence of low back pain, neck and shoulder pain and wrist pain is very high

Also closely related to sedentary and sitting posture

It’s best to sit down and take more activities.

But it’s easier said than done.

People and rivers and lakes, involuntarily

We are "bundled" by busy work at our desk

Have to withstand the health hazards of office work

That being the case

“Sitting well” is especially important

Come teach you today.

How to adjust the office chair is the most beneficial to health.

Before adjusting the office chair, we must first adjust the height of the desk. Most desk heights cannot be adjusted, but the principles still apply and can be adjusted by other means.

1

Adjust the desk height (if available)

Adjust the height of the chair so that it is just below the knee, sitting on the chair, adjusting the height of the desk so that the upper arm is naturally hanging down, the arm is at right angles to it.

For highly unadjustable desktops:

If the table top is too high, you should change your desk or prepare a foot pad of sufficient height to raise the seat height.

If the desktop is too low, you can raise the table to raise the table to the right height.

Once the height of the desktop has been adjusted, you can officially start adjusting the office chair:

2

Adjust the position of the office chair and evaluate the elbow angle

Move the office chair as close as possible to the desk so that the upper arm can hang down comfortably, parallel to the spine, and the hands can be easily placed on the table or keyboard. The upper arm is at right angles to the forearm.

If the armrest blocks the office chair from approaching the table, the armrest should be lowered or removed

According to the usual situation, decide whether to use the keyboard or the desktop as the standard.

3

Make sure your feet are placed at the right height

Place your feet flat on the floor, slide your hands between the thighs and the edges of the cushions, and leave a horizontal width between the edges of the seats and the thighs.

When the sitting position is correct, the knee joint is about 90° flexed

If you are taller and have a large distance between the thigh and the cushion, raise the seat.

If there is no space between the thigh and the seat cushion, lower the seat or use the foot pad

4

Measure the distance from the calf to the edge of the seat

Sit back as far as possible, leaning the waist against the back of the chair, placing the fist between the calf and the front edge of the seat, and the distance between the calf and the seat should be about one fist (about 5 cm).

This distance determines the depth of the seat, the correct depth can avoid the collapse of the waist or the waist tribal

If the calf is pressed against the front edge of the seat, adjust the backrest to move forward, or use the lumbar support to reduce the depth.

If the space between the lower leg and the front edge of the seat is large, adjust the backrest to move backwards to increase the seat depth.

5

Adjust seat back height

Adjust the height of the backrest so that it fits the curvature of the back and maximizes the support of the lower back

When the backrest height is correct, you can feel the waist is firmly supported

Not all office chairs allow adjustment of the backrest height

6

Adjust the backrest angle

Adjust the backrest angle to fit the waist

The correct backrest angle supports your back in the most comfortable position without the need to lean forward or backward

Not all office chairs allow adjustment of the backrest angle

7

Adjust armrest height

Adjust the height of the armrest to ensure that the elbow flexes 90° without or barely touching the armrest

Keeping the elbows against the armrests will move the upper arms up, increasing the pressure on the neck and shoulders; while preventing the arms from moving normally, increasing the burden on the wrists and fingers.

If the armrest is too high but cannot be adjusted, the handrail should be removed to avoid shoulder and hand pain.

The seat adjustment ends here, but don't worry, only the last step:

8

Adjust the line of sight

Sit in the chair, close your eyes, face naturally forward, open your eyes. When the computer screen is in the right position, we should be able to look directly at the center of the screen and see every corner of the screen without turning it around or moving up and down.

The correct height of the computer screen can reduce neck and shoulder tension

If you need to look down to see the computer screen, you should raise the screen

If you need to look up to see the screen, you should try to lower the screen.

Have you learned how to adjust the office chair?

In order to achieve the goal of improving sitting posture, unless you can customize, we need to choose an office chair with adjustable height, backrest and adjustable armrests. If it is not, you should use the cushions, cushions and foot pads to correct the sitting position.

The above is today's content, still remind you again: don't sit still for a long time even if you are sitting right. Be sure to adjust your sitting position every 15 minutes and stand up for an hour and an hour to get up and running. If possible, consider using a sit-stand alternate workbench.