Surely like me, you spend long hours every day sitting behind the computer and as I have never worried about having a good posture at your desk, there are days when I can spend more than 6 hours followed behind my computer and frankly although believed to have a comfortable layout and more tired aching ended after a marathon. Then skip the solution of fatigue after long hours behind the computer.
Come on, let's be honest, how many of you worry about having your feet flat? o They had thought it important? at least I found these charts for a couple of weeks and I have been putting into practice, so today I can recommend and openly point out that makes the difference between being 6 hours sitting behind the computer and fly straight to bed, which Sims seeing pink bunnies or leave ready for action rested night after a long day of work but now less stressful.
all know that for several hours at the computer is not recommended and eventually we can produce various aches and illnesses in the hands, elbows, back and neck. For this reason we must get used to maintain proper posture and take breaks to relax your body and mind.
The following images have tips for keeping proper ergonomics in our workplace:
Do many hours at the computer? Who does not? If not in the office, at home. The newspaper El Pais has published a small flash animation that explains how to sit properly, denying the classic advice "You have to sit right."
What is the correct posture for sitting?
It was thought that the best position to sentarce was as straight as possible, forming an angle of 90 degrees ... This is incorrect. The correct posture for sitting is at 125 ยบ.
Ergonomic Mouse
This mousse is not very aesthetic to say and some
someone else could use it for something more than a while (I leave to your imagination
)
Another more ergonomic mice and better than this but it is only
to see the position of the wrist.
The Evoluent Vertical Mouse 2, Mouse is a "vertical" design supposedly ergonomic mouse should make it more comfortable on the market, and there is no need to rotate the wrist, you just have to drag in a "natural" thumb up
keyboard
There are many people who have an ergonomic keyboard that is appropriate for our hands
but with a keyboard that has the legs sensilla
back and give a little more height is enough.
The keyboard should be at a maximum height of 20 to 26 cm. between the thigh and the hand, elbow and forearm at an angle greater than 90 °.
• The keyboard should be slightly sloping, ideally with the keys arranged in a 'V'. The mouse should be located close at a similar level.
· It suggests using rubber pads under the keyboard, to provide additional support to the wrists.
Desktop
• A good ergonomic design makes sure that the products and the movements are those that adapt to people, and not vice versa.
• In the case of a desk, its dimensions depend on the use that they want to give and whether or not there-computer. If so, the ideal is to have bin extensible for keyboard and lower shelf for printer and the "tower" of the computer. Desks independent type cart with wheels, are very appropriate.
• Measures common to the surface of a desk are 120 x 80 cm. for adults and 100 x 80 cm. for children.
• The height to the computer keyboard or typewriter must be 66 to 68 cm., Regardless of whether the work is developed by a man or a woman, the average height of an office desk (for adults) should be between 73 and 76 cm. Children could be seen about 65 cm. To be sure, measure the distance between the elbows of the seated person and the ground.
° below the table should be enough space to allow free movement of the legs.
exercises to relax in the corner working 
More than five hours in front of the computer can be harmful to the neck, back and hands, which are often affected by painful tendinitis. The pathologies of the sedentary can be relieved with simple exercises in the same place: • For the neck:
Sitting with arms relaxed and your eyes straight ahead, bend the neck to the chin touches your chest, carry , in turn, chin to each shoulder (2 sets of 5 repetitions).
• For the shoulders: Elevate
simultaneously for 5 seconds, with loose arms, bring your shoulders forward. (Fairy 2 sets of each exercise with 10 repetitions each)
• For the back: Sitting with his hands on the table, bend your torso forward, bending the back, rotate your torso to left and right, hands on the neck, without turning the hips. Then, move your torso to the side, with his back against the chair, bringing arms horizontal position, with elbows flexed.
• For arms:
Sitting up straight, start pulling up the seat arms as possible, hold for 5 seconds, push the fist fist to strengthen arms, chest and shoulders.
• For the legs: At least every 20 minutes interrupt their work and stretch your fingers, keeping for a few seconds, repeat 5 times. Grasp and release several times, stretching right hand. Repeatedly turn the wrists, to defuse the palms, "drumming" on the air with his fingers for a few seconds. Chair
• Must be an ergonomic model that meets all the requirements of a modern chair, with seat, back and adjustable armrests, to allow proper attachment of the lower back and correct working position and also that it is rotating.
• The surface of the seat should be 40 to 45 cm. in the transverse direction and 38 to 42 cm. longitudinally. The front should be rounded following the shape of the leg without compressing.
• The seat height should be adjusted to each person, allowing the feet are resting flat on the floor with your legs at an angle of 90 °. Should never be left hanging.
· It requires a vertical support 48 to 50 cm. on the seat. The support must have a vertical curvature (as S), if not, you should use a cushion. The angle between the seat and backrest should be at least 95 ° open.
• The distance between the seat and the plane of the table must be between 27 and 30 cm. • It is recommended to sit at a distance equivalent to a monitor arm. Also, place the chair at a height such that when looking at the screen, is positioned at the front only 3 / 4 of it.
• It is not convenient to work with his legs crossed and placed one on another.
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