Adjust Ergonomics, Use Support, Take Breaks & Stretch

Description

Optimizing chair and screen position, supporting the back, and interrupting sitting with movement are key for good desk posture.

Recipe/Instructions

1. Chair Adjustment: Adjust chair height so your feet rest flat on the floor (or on a footrest) and your knees are bent at roughly 90 degrees. Your hips should be slightly higher than or level with your knees.
2. Sit Back: Sit fully back in the chair so your back is supported.
3. Lumbar Support: Ensure the chair has good lumbar support, or place a small cushion or rolled towel in the curve of your lower back to maintain its natural inward curve.
4. Shoulders Relaxed: Keep shoulders relaxed, not hunched forward or raised.
5. Screen Position: Position your monitor directly in front of you, about an arm's length away. The top of the screen should be at or slightly below eye level, so you look slightly downward without craning your neck.
6. Arm Position: Adjust armrests (if available) so your elbows are bent at about 90 degrees and close to your body when typing.
7. Take Breaks: Get up and move around for a few minutes at least once every hour. Walk, stretch, or change position.
8. Stretches: Perform simple desk stretches periodically (neck rolls, shoulder rolls, wrist stretches, torso twists, back extensions).
9. Core Strength: Engage core muscles slightly while sitting. Stronger core muscles support better posture overall.

What makes the Dish Special

N/A - A comprehensive approach covering equipment setup, body positioning, and regular movement breaks.