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  • drsonja


  • IMPROVE YOUR WORKSPACE Evaluate and change your work posture

Feet [PostureZone 1]

  • Are you comfortable with both feet flat on the floor? This is a better choice than crossing your legs.

  • Try bending one knee, keeping the foot on the floor, while stretching the other leg out. Change sides throughout the day.

Pelvis/Hips [PostureZone 2]

  • Do you sit all the way back in your chair? Or perched forward with your feet underneath?

  • Try moving back in the chair taking advantage of the back support to sit taller.

  • Adjust your chair tilt during the day to relieve stiffness.

Torso/Upper Body [PostureZone 3]

  • Are your shoulders square to your keyboard? It’s not good to spend the day in a twist.

  • Can you use your mouse without shifting your upper body? You may need to move it closer.

  • Is your keyboard at the right level? Your shoulders should be relaxed, not hiked up around your ears when typing.

Head [PostureZone 4]

  • Is your head level when you look at your monitor? If you crane your head or hunch over to see, it’s time to stop and adjust your monitor height.

Take a look at the lady's head in the picture above. Is this you? Forward head posture can put a weight of up to 28kg on the neck, as shown below. That would ultimately lead to neck and upper back pain and headaches.

Try these ergonomic work principles

Not sure about your posture - BOOK A POSTURE SCREEN 86 8th Avenue, Northcliff, South Africa 0828811635 Source:

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