Computer ergonomics and prolonged sitting

Modern technology is great in many ways, however with many tasks and interactions now undertaken electronically, we sit more and more at our desks which can take it's toll on our bodies.

Here are some tips to help alleviate some of the negative effects of prolonged sitting at the computer:

1. Check your devices - You can prevent forward head posture and rounded shoulders by raising your device monitors to eye level. You do not need a fancy device to do this, simply place a book (the old yellow pages used to be great for this) or a box under your computer monitor to raise it up to eye level. Your gaze should be at the top of the computer in your best posture. For best posture when looking at your phone or ipad, bring it up to eye level as you scroll through social media instead of looking down.
2. Stand, walk, and move - This sounds obvious, but it’s so easy for time to fly by when you are enthralled in a project or task that needs to be done, and then you realise that you have not moved from your chair in hours. A great habit to get in to is whenever you take a phone call, take a walk.  Or use some boxes to turn your desk into a standing desk by raising the screen and keyboard to the level required when standing (easier with a laptop).
3. Set a timer and take a Posture Break every hour - A Posture Break is a 30-second stretch each hour to improve your posture and prevent forward slumping. Bring your hands out to the sides, open your chest and push it forward, drop your head back and hold the position for 30 seconds. You should feel a good stretch in the neck, pectorals, arms, and chest.  It's always good to perform neck range of movement exercises by looking to one side, with a pause for 5 seconds, and then to the other side and pause for 5 seconds.