Step 1: Ergonomic desk sit up

Having a good understanding on how your desk should be set up can have a positive impact on your health, too, decreasing tightness in your neck and shoulders which can help to work efficiently.

The 90 degree Rule

Chair: Sit with your feet flat on the ground, knee bend and hips bent at 90 degrees, and lumbar supported against the chair sitting up tall (not Slouched forward).

Desk: Position your desk so your forearms can rest on the desk with your elbow at 90 degrees on the desk towards the keyboard.

Screen: Ensure your screen is positioned at a good high, inline with your eyes so that it prevents you from looking either up or down which can cause neck tightness and pain. Be aware to lengthen your neck and maintain a nice long line with your spine, preventing poking your chin out.

If you have two screens make sure this set up is for your screen you use for the majority of your time or in the center of both.

Using an Ergonomic Chair can assist you with this set up. It will provide Lumbar support and allow you to sit comfortably a duration of time.

Using a standing desk is a great alternative option as well.

Step 2: Take breaks / time off the screen

Sitting at your desk for prolonged periods can put significant stress on your spinal structure as well as other structures like hips, shoulders and necks.

This can affect our postural presentation and create poor posture and habits.

It is recommended that you get up every hour for 5 min to stretch or walk around. This is a good opportunity to do your exercise or stretch your health practitioner has given you.

A great idea is to put an alarm on your phone to break up the work day and move.

Step 3: Stretch

During your 5 min break this is an ideal time to stretch and do exercises prescribed by your practitioner.

Stretching helps to lengthen your soft tissue, increase blood flow to your muscles, improve range of motion in joints and soft tissue areas and decrease injury and pain.

Some great Neck stretches for the desk…..

Upper trap stretch
Levator scapulae stretch
Neck circle
Shoulder shrugs and rolls
Pectoral stretch

Some great Thoracic mobility exercises…

Book opening
Thoracic extension over a small rolled up towel
Seated Mermaid

Step 4: Drink lots of water

It is recommended to drink 2-3L per day.

Water is vital for our health. Try having a full bottle of water at your desk and have some water every hour when you move and do your stretches.

Step 5: Exercise before or after work

Making sure you move your body either before or after work can have a big impact on your health. If you work at your desk you have a sedentary work lifestyle which means you are at high risk or health issues.

You can change this by exercise before or after work, walk, run, join a fun community exercise group, join a pilates class, ride your bike, go for a walk on the beach.

Myotherapy is an evidence based Assessment, treatment and Rehabilitation for Musculoskeletal pain and dysfunction within the body.

We can help you with your desk set up, exercise and stretch you may need, and release soft tissue around your neck, shoulder and hips which may be caused by your sedentary work lifestyle.

Jenaye - Myotherapist and pilates instructor Ocean Grove

jenaye@ambb.com.au