Stay Fit While You Sit

 

Musculoskeletal disorder (MSDs) – injuries and illnesses that affect muscles, nerves, tendons, joints, ligaments or spinal discs.

Body Signals – Painful joints, Pain, tingling or numbness in hands or feet, Shooting or stabbing pains in arms or legs, swelling or inflammation, burning sensation, stiffness, back or neck pain, pain in wrists, shoulders, forearms, knees, and fingers or toes turning white

What your MD might tell you! – Carpel tunnel, trigger finger, tendonitis, herniated spinal disc, sciatica, low back pain, rotator cuff syndrome, epicondylitis, tension neck syndrome, raynauds phenomenon

Causes:

• Repetition
• Forceful Exertions
• Awkward Postures
• Contact Stress
• Vibration  

SITTING CAN BE HAZARDOUS!

4 areas of concern:

• Legs
• Back
• Arms
• Head

 

LEGS
Do's:
Slightly bend knees, low stool, feet flat, thighs parallel to floor, lower legs perpendicular to floor

Don'ts:
Sit without feet touching the floor, sit with knees or thighs trapped in awkward position
Stretches: Hamstrings, Hip Flexors, Quads, Quadrates Lumborum, Tensor Fascia Lata, and Piriformis

BACK

LUMBAR SUPPORT PILLOW IS A MUST!

Do's:
Have proper width and depth, Seat cushioned and rounded, arm rests

Don'ts:
Seat front not pressing against back of knees, No sharp edges
Stretches: Mid Back, Triceps, Rotator Cuff, Biceps, and Pectorals

ARMS:

Do's:
Keyboard in front of you, mouse next to keyboard, place chair close enough to desk

Don'ts:
Slouching, repetitive motion without taking breaks, do not rest wrist and hands on sharp edge
Stretches: Wrist Flexors, Wrist Extensors

HEAD:

Do's and Don'ts: SIT UP!

Monitor:

• Top line of screen is at or below eye level
• Bifocals/trifocals- read without bending head
• No glare (be aware of monitor distance and position)

Telephone:

• Head upright
• Shoulders relaxed

Stretches: Traps, Levator, Scalenes, Suboccipitals, Flexion, and Extension