Chiropractor Dr. Kverneland's top tips for optimizing your work day
Having ergonomic proper position at your office desk is important because it puts the joints at the most stable position, which in return takes weight of the joints, ligaments and muscles. Sitting at a desk looking down and slouched is not a natural position for our bodies and over time can lead to ailments such as bad posture, herniation and arthritis.
Dr. Kverneland’s 3 tips are:
- standing desk
- The most ideal position for working is a combination of sitting and standing. Therefore getting a work station that is be adjustable is ideal and good for your posture. In addition, standing burns a lot of calories and will clear sugar from blood much quicker. It also helps with insulin sensitivity and lower cancer risk and weight loss. Alternate position every couple of hours but try to stand as much as possible.
- A monitor that is at eye height and elbows at 90 degrees while typing on keyboard and chair with lower back support
- Even if you can’t stand, the golden rule for when sitting is to keep hips and elbows at 90’, and a monitor that you can look at without moving your head forward. I recommend making sure your PC monitor is at eye heigh (if you don’t have access to a monitor you can do with a box or books underneath your laptop) and that your arms have enough space and ideal height to be at 90 degrees. In addition your chair should support your ideal sitting position with lower back support.
- 2 minutes an hour alternating with stretching and meditation
- Taking a break from work just 2 minutes an hour lowers stress and tension in your body (and is also a major contributing factor for cardiovascular disease) I always recommend either meditation or stretching. The meditation can be guided or just setting a timer and try to focus on deep breathing and literally thinking of nothing. It also helps to decrease tension in your body as you give your body a mental break. Stretching can be a variation of standing and sitting ones, but I recommend stretching your neck, arms and shoulders. 3 favorites are: 1) Hold hands together above the head with palms facing up. Push your arms up, stretch upward and hold the pose for 30 seconds. 2) Slowly roll neck toward one side and then repeat on other side. Do this three times in each direction. 3) While you are sitting, reach both hands behind your back and around your office chair. Then arch your back and move your chest forward. Hold each stretch for 30 seconds and do it 3 times.