How to sit at a computer
A modern person spends a lot of time at a personal computer. Some people have work connected with it, others spend time on entertainment. In both cases, the PC user receives a high load not only on the eyes, but also on the rest of the body. At first, the consequences do not appear, but over time you will feel the influence of a crooked back, incorrect position of the arms, legs, and so on. Today we will talk about how to sit at the computer correctly.
Expert opinion
Daria Stupnikova
Specialist in WEB-programming and computer systems. PHP/HTML/CSS editor for os-helper.ru site .
Ask Daria You can follow all the recommendations sequentially right in the course of reading the instructions!
Body position at a PC or laptop
Let's start with the main points that receive little attention. The position of your head depends on the position of the monitor. Therefore, start organizing your workplace with the correct arrangement of the screen. The monitor should not be above eye level or too low. Your gaze should be directed at the screen at an angle of approximately 90 degrees, while keeping your head straight along with your back. You can not retract the neck and stay in this position for a long time.
The back and arms follow. It is advisable to completely lean back in a chair or chair, and then move as close as possible to the table. So you can not accidentally forget and bend forward, leaning on your elbows. The back of the chair takes on part of the load, which means that your neck, shoulders and spine will be grateful to you!
Hands should also be given special attention. Pay attention to the position of the elbows - they should not be fully extended. The optimal position is an angle of 90 degrees or a little more. You can not rest your elbows on the table.
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Also look at the position of the brushes. The hand that controls the mouse should lie freely on the table and calmly move the device. To do this, place a special mat on the table and select the mouse according to its weight and shape. The correct selection of the mouse and the position of the hand will lead to the fact that you will not know about pain in the wrists, elbow and shoulder joint soon!
Next comes the position of the legs. This is the point that people pay the least attention to. Many people like to bend their legs under themselves or put their foot on the seat of a chair. However, this is strictly prohibited - your feet should be on the floor, and your knees bent at about a 90-degree angle. To achieve a comfortable position of the legs, it is necessary to correctly adjust the height of the chair.
Because of the bent legs, the veins are pinched, blood circulation slows down and the load on the spine increases. Therefore, a person gets tired faster and suffers from a headache.
Gymnastics for the eyes and warm-up
Now a few words about the distance to the monitor. There should be at least 50 cm from your eyes to the screen. If visual acuity and the screen diagonal allow, then it is advisable to move the monitor further away. In general, choose the optimal distance at which you can comfortably work, but do not overstrain your eyesight.
When working with a laptop, it is more difficult to follow the rules. But if you have the opportunity, then try to place the computer itself with the screen on the stand, and connect the keyboard to it and leave it on the table. So your neck will not be in an inclined state.
But one distance to the monitor is not enough. It is recommended to do gymnastic exercises every 30 minutes. If you feel tired and blurred vision, then do the exercises even earlier. Focus on distant and near objects alternately for 15-30 seconds. Then close your eyes and relax. In this state, twist the eyeballs clockwise and counterclockwise 5 times.
It is also important to exercise. They should be carried out every 1.5-2 hours. And in general, try to get up from the table for any reason and be completely distracted from the monitor.
Video instruction
If any of the rules from the article are not clear to you, then just watch this video, which clearly explains all the points of the instruction.
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Conclusion
Of course, it is impossible to get used to all the rules of working at a computer the first time - habits developed over the years are difficult to eradicate. But if you always remind yourself of the need for proper seating and exercise, you will soon feel that you have become much less tired after a working day!