Which was the most helpful tip? My COACHING PROGRAM: Over 12 weeks, I help people with poor posture, and upper body issues-like neck, shoulder, & upper back pain-improve their health using science-based mobilising, stretching, & strengthening exercises. REGISTER YOUR INTEREST … stefan-becker.mykajabi.com/expressions-of-interest.
I do an 8 to 10 hrs shift daily, I find changing position regularly more important than sitting in one perfect position also keeping a 250ml water bottle instead of 1 litre to make myself walk for 4 - 5 times at least for water.
Plus, all the meta-analyses and systematic literature reviews come into the same conclusion in terms of sitting ergonomics: No sitting position is good, or bad. What matters, is what you do when your not sitting.
Thank you for this. I have been sitting at my desk with terrible posture for years. Following these simple steps immediately made me feel more comfortable at my desk. It feels refreshing!
***NOTE! A LOT of people will find it hard to maintain this "ideal" position. There are two ways to address this... (i)To begin, keep changing position slightly without straying too far from this position. Movement and variation can help. But ask yourself this: WHY is it so difficult to maintain?? Because with poor posture three things happen over time. Spinal joints seize up in poor positions. Some muscles (at the front mainly) shorten and adapt to poor posture. And other muscles become weak. (ii) You can maintain good sitting posture quite easily if you work on mobilising, stretching, and strenghtening these key areas. These are the kind of postural exercises you can do: th-cam.com/video/C9QJIuIXAp4/w-d-xo.html th-cam.com/video/VmV4IN6EJQA/w-d-xo.html
I got a new standing desk and I finally found out why my neck started to hurt thanks to this video. Made some adjustments and I felt instant relieve! Thank you so much.
These are exact instructions I was looking for and cannot find! That's odd, that the video is 3 years old, but it didn't popped in search, but today appeared in recommendations. Thank you very much, there's so much to correct as I've faced dry eyes and pains (eye, neck, spine) and the cause is the posture and incorrect placement.
I'd like to emphasize one super important note: You can consciously try to sit in the "best/correctest" post there is, but if your muscles lack sufficient strength, especially hip muscles like the glutes and hammies, then a person mind will be stuck in a loop of always thinking about good posture. Sitting in good posture should be effortless, no thought should be placed on sitting in the right posture. The hip muscles and hammies on both legs not only have sufficient strength to hold one upright, but there has to be an equal balance in strength between the leg and right leg. I've been dealing with a left hip issue for close to three years and not only were daily activies like walking difficult to perform, sitting was basically out of the question, yet alone in a good posture. I had major muscles imbalances between my left and right leg (severe weakness in leg compared to right), that when sitting I would notice myself eventually sitting on my dominant side (right). Once I got the strength deficit in my left leg eliminated, sitting became more natural. Takeaway: don't neglect your muscles, and always strive to keep the strength in muscles between the two legs in balance.
@ sports related injuries that I’ve neglected to attend to and heal at the time they happened. I sustained a major ankle injury on my left leg, hamstring tear on my right, torn meniscus on my right knee. Brushed the injuries off without getting them properly looked at, and within a couple years time imbalances built up and became chronic.
The key for the seating problem is change the position/posture all the time. Keeping a single seating posture, no matter how "correct" it is, doesnt cut it
I'm truck driver who does some office work too. And it's crazy how cheap and poor most office chairs are. You're lucky if you can sit on those 1 hour comfortable. My truck has seat where you can sit over 4 hours drive with just small position changes needed. But that seat costs over 5k€
@@BodyFixExercises Here how it's adjustable. And it usually last 1million km that's well over 15000 hours of sitting. th-cam.com/video/nbL8YIkvebs/w-d-xo.html
Raise your screen so that the MIDDLE of it is at your eye level. The "top of screen at the brow level" rule was made back when screens were smaller. These days if you put it like that, you'll be looking down for 8 work hours and possibly bending your neck and back to focus. Bring the screen higher to your eyes.
This is an excellent video. I work from home and I have severe neck pain. I will implement these adjustments to my work set up. Thank you for the much needed tips 🙂
Elbows at 90 degrees at this setup gives you carpal tunnel syndrome. Have been gaming 8+ hours sometimes for 20 years and never had any pain. Went to an office job an sat in this stupid „correct” position just to get carpal tunnel syndrome. Do what your body feels comfortable with and change positions often. Movement is the only solution.
Fair comment actually. Every body is different. Sometimes doing what feels feels right for you is best. And definitely moving frequently is the key. Keep in mind though: bending elbows a lot more than 90 degrees can irritate the ulnar nerve. And bending them less than 90 degrees will mean they are forward of the body which increases tension in the upper trapezius muscles.
@@BodyFixExercises Sorry for the mean tone of the comment earlier. How I avoid the tension on the trapezius muscle is by elevating my desk higher and put my elbows out to the sides on the desk. This allows for the radius and ulna not to pinch the nerve and brings the screens more to "just below eye level" (most office setups don't have tall enough monitor stands). This results in a wide elbow positioning to the sides of the body and when you need to type, you move your hands adding movement. This is not perfect when you are primarily writing.
@@obliviontb you really don't know what u are talking about. Gaming and office work aren't the same. Whatever you did different besides the posture is probably what gave you carple tunnel
Very helpful video! Exactly what I needed to know! I've been having shoulder pain from working at my desk. I can see that my chair is not doing me any favors. My arm is below desk height and the chair has no vertical adjustments (it's from the 80s lol), so I tend to have my arm almost fully extended in front of me when using the mouse. I think I'll also take your advice to get up more during the day. Thank you for the video!
Hey this is great! I have gone through this numerous times...where I stop paying attention to my posture and then slouching becomes a habit. And before I know it, I wind up with weeks or sometimes months of neck/back/shoulder pain. This video has some novel solutions I haven't heard before - such as removing armrests if the chair won't fit under the desk, and placing a laptop on a stack of objects while using an external mouse and keyboard. Also setting a reminder to check posture every 15 minutes is a great idea. Thank you!!!
As a veteran chair user, the key is moving around you body, shifting yours weight and your joints. You can have you butt on the edge of the seat with your back straightened then shift to a curve unti the back of the chsir etc. Just make sure to moveeer
Thank you so much for this video. I sit at a desk at least 9 hours a day and I appreciate the notes on posture and alignment. I think that's the part I find I slump into is how my wrists haven't been aligning with my elbows, as if I was torquing it to one side. Elbows in, shoulders over hips. Now all that's left is to elevate these monitors. Cheers!
Great video very informative. It's rare to find videos these days that are not trying to sell something, not containing enough information and asking to watch the next video.
A lot of people comment that this position of sitting is impossible to maintain, but honestly I can sit like that for hours. The key is just to do a lot of postural exercises. If you mobilise the restricted areas of your spine, strengthen the muscles that pull your head and shoulder back, and stretch the muscles that pull your head and shoulders forward, you should be able to maintain this position quite easily. But of course movement is always important... so you can do my 'office desk exercises' (video) regularly to create a bit of movement during the day.
What a great and important video! I will be sure to share with some of my tech buddies that are working from home. Good tip about putting the bin further away so you have to get up to put stuff in it 😃
How about picking a chair? I work from home and am sitting at a breakfast bar for hour long meetings. I’d like to find the perfect work chair, preferably one that I can raise to sit at the breakfast bar. A video discussing what to look for in a chair would be amazingly helpful! Love this video btw 🔥🙌
👋, I have recently moved from being a Diesel Field Technician for 10 years and have moved to a desk job. I will try everything you said, I am hoping it works.
thanks for this. Im currently in college studying how to code and one think i noticed over the last semester is that i dont know how to sit correctly. Posture is so important to me because I also like to powerlift as a hobby and i need the least amount of neck and back strain for my lifts
That's a perfect position! I can hold it for entire five seconds 😅 but seriously, it's difficult to hold one position for too long, thank god I have elevating desk in my office so I can stand up and work like this for at least an hour.
Thank you sooooo much your video is very helpful me in my hand and neck pain that pain is almost gone.......every one follow this video its useful......thank you so much........
I personally work at Home but i have Two Screens connected to my Computer. If i have a Feel any Discomfort i generally switch Screens. From my Main Screen to the TV Screen then I Stand. If I feel Tried of Standing Switch Back to the Main and If I'm Tried of Sitting Switch Back to the TV Vice Versa.
When you stand , the height of the desk should be at a level so that... when your elbow is beside your body and your forearm is horizontal, your forearm sits nicely on top of the desk
I need a new set up. My challenge is trying to sit in a correct position while being extremely restless due to ADHD. I have the constant urge to move my legs, I definately need to make changes of how I sit, my desk height and and my screen set up. I am loving your channel. Currently am experiencing upper back back that goes into my right shoulder. I have a feeling the cause is the base of my neck spinal region. I am implementing a routine to stretch muscles in my chest, strengthen muscles in my back and neck. Will do that exercise where you stand straight on the wall amd gently press your neck backwards. I was trying romboid exercises; but, I think it is referred pain from my neck. I am 6'3 and haven't had the best posture. Even though I train Wing Chun and Yang Tai Chi Chuan for 7.5 years; I still have these bad habits when I am not training. However, I have been dealing with Palindromic Rheumatism since January last year and has really impacted my ability to exercise at times. But, I am determined to fix my current back pain issues. It suddenly started to impact me within the past 3 weeks...
thank YOU! no better and concise video on the subject! downloading so I won't forget :-) There's excellent freeware available that remind one to take breaks, too. I'm using STRETCHLY. Sure, a PITA sometimes, but worth the "annoyance" :-) I've been using CAD for architectural designs since '82, and man-ohhh-man, making sure Computer Ergonomics is correct is VITAL to my earning a living!! Good luck and a long and happy life.
great tips. im here to try to fix my "nerd neck" head and neck slouching while gaming l9ng seassions. i think your tip about mouse and keyboard closer so the elbows stay 90 degrees at your torso is what im missing thank you sir!
Thank you for this video! You feel so ergonomic, can I know the height of your desk and the distance between chair and desk? I m 184 with shoes ..I can t feel comfortable in my workstation! Thank you in advance
To surelevate the laptop is so important. I started to do it because it's a gaming laptop so it is important for aeration when gaming, but then i notice how good it is for my neck so i do it everytime.
I sometimes get unpleasant tingling sensations towards the inside and back of my right arm and thigh from sitting at my desk. The sensation occurs when I slide my limbs inward or outward on the desk or chair. I sit in an ergonomic position, and I get up and move every 25 mins. It's very frustrating. I think my nerves are very superficial and sensitive. I'm still trying to figure out what areas of pressure cause this, and how to adjust my position to avoid it.
Inside back of arm would be the ulnar nerve getting stretched around the elbow. Avoid leaning on that elbow. And bending the elbow to a very flexed position in bed.
My best advice was to raise level of mousepad so that the hand I use for mouse rests at the same level as the wrist pad that I use for keyboard. Having both keyboard wrist pad and mousepad at the same level was a significant improvement. The surface of your mousepad should be at the same level as the surface of your wrists when you type on a keyboard. Use paper sheets to micro-adjust the height
Korean) 1)뒤로 꺾이는 의자를 피하세요. 요통의 제일 주된 원인입니다. 의자에 최대한 직각이 되도록 앉아 의자가 등을 충분히 보호토록 하세요. 2)무릎이 의자에 맞닿아 있지 않도록 앉으세요. 만약 무릎이 의자와 맞닿아 있다면 여러분이 너무 큰 의자를 이용하고 있다는 말입니다. 3)만약 의자가 책상 밑으로 들어갈 수 없다면, 팔꿈치받이를 조정하세요 4)의자를 책상과 수평이 되도록 높이를 조절하여 팔꿈치가 책상에 90도 직각으로 맞닿을 수 있도록 하세요 5)무릎이 90도 수직으로 세워질 수 있도록 하고 다리를 펴거나 오무려서 앉지 마세요 6)발목이 90도로 지면에 닿을 수 있도록 앉으세요. 발이 지면에 닿을 수 없을 정도로 의자가 높은 경우 발 보호대가 따로 필요합니다. 7)컴퓨터를 향해 구부러진 자세로 앞을 향해 기울 경우 어깨와 목에 부하가 가해질 수 있습니다. 그러므로 팔꿈치가 수직이 되도록 키보드와 마우스를 바른 자세로 이용할 수 있도록 배치하세요 8)마우스를 이용할 때에는 90도 직각으로 이용하도록 하여 터널 증후군 및 여타 손목 질환을 방지할 수 있도록 하세요 만약 손뺨 주변에 불편을 느낄 경우 부드러운 손목 보호 메모리폼 등을 이용하세요 이런 제품을 이용할 때에는 손목 밑 팔꿈치가 아닌, 손목에 닿을 수 있도록 하세요 9)모니터와 시선의 거리는 여러분이 팔을 펼쳤을 때, 손가락의 끝이 맞닿을 정도여야 합니다. 너무 가까울 경우 안구 질환을, 너무 멀 경우 목 질환을 유발할 수 있습니다. 10)모니터의 맨 윗 부분이 시야 정면을 향하도록 하세요 너무 높으면 안구 건조증을, 너무 낮으면 목 질환을 유발할 수 있습니다. 11)멀티 모니터 사용시, 모니터 사이의 간격이 알맞지 않을 경우 목 질환을 유발할 수 있습니다. 그러므로 멀티 모니터를 이용할 때에는 주 모니터를 시야 정면에 두도록 하고, 나머지 모니터들을 주 모니터에 최대한 가깝게 배치하십시오. 12)두 모니터를 사용시 두 모니터사이의 간격은 최대한 맞닿아있도록 하십시오. 그리고 가능하면 의자를 돌려 확인하도록 하고 목을 덜 이용하십시오 13)노트북을 이용할 때에는 외부 모니터를 연결하여 시야에 걸맞도록 사용하거나 혹은 받침이 될만한 물건을 사용하여 시야에 정면으로 바라볼 수 있도록 하십시오. 이럴 때에는 무선 키보드 / 마우스 등 외부 입력기를 사용하는것이 좋습니다. 14)핸드폰을 이용할 때에는, 마이크가 달린 헤드폰을 이용하거나 마우스를 이용하는 손의 반대편의 손을 이용하여 받는 것이 좋습니다. 15)핸드폰에 일정시간 알림을 설정해두어 똑같은 자세로 장시간 컴퓨터를 이용하지 않고 15분 정도 주기로 주기적으로 스트레칭을 할 수 있도록 하십시오 휴지통을 비우거나, 프린터 출력을 확인하거나 혹은 산책을 하는것도 좋습니다.
Which was the most helpful tip?
My COACHING PROGRAM: Over 12 weeks, I help people with poor posture, and upper body issues-like neck, shoulder, & upper back pain-improve their health using science-based mobilising, stretching, & strengthening exercises. REGISTER YOUR INTEREST … stefan-becker.mykajabi.com/expressions-of-interest.
The L shape.
Shotout to everybody watching this in the most back-breaking position possible
🤣😆
At the monent, my spine feels good.
They call me jumbo shrimp
Currently attempting to break spine while watching to convince the wife
Me 😂😭
I do an 8 to 10 hrs shift daily, I find changing position regularly more important than sitting in one perfect position also keeping a 250ml water bottle instead of 1 litre to make myself walk for 4 - 5 times at least for water.
Movement is important. Just try to stray too far from this in your variations, that's all.
@@BodyFixExercises you want us to stray from this position?
@@blackjedi111they probably missed a "don't"
the small bottle trick is very smart
Plus, all the meta-analyses and systematic literature reviews come into the same conclusion in terms of sitting ergonomics: No sitting position is good, or bad. What matters, is what you do when your not sitting.
Thanks! After watching your video on fallen arches, I began to wonder if my seating position was a problem. And here’s the video! Thanks much.
Thanks very much for the Super Thanks! 🙏🙏🙏
How does this not have more views? Straight to the point, no fluff. Thank you!
Thanks Maneetpaul!
No fluff , it's all fluff
yo its the kindle guy
Just under three minutes long too
youtube is too busy boosting crap like shorts(to fight against tik tok), binge-eating/mukbang, etc.
Thank you for this. I have been sitting at my desk with terrible posture for years. Following these simple steps immediately made me feel more comfortable at my desk. It feels refreshing!
Good on you Spooky Boogie!!
@@BodyFixExercises Thanks!
This video deserves a title: The most usefull information in shortest time possible
Best video on desk setup I've seen. Practical, to the point and accurate.
🙏👍 glad you liked it!
***NOTE! A LOT of people will find it hard to maintain this "ideal" position. There are two ways to address this...
(i)To begin, keep changing position slightly without straying too far from this position. Movement and variation can help.
But ask yourself this: WHY is it so difficult to maintain?? Because with poor posture three things happen over time. Spinal joints seize up in poor positions. Some muscles (at the front mainly) shorten and adapt to poor posture. And other muscles become weak.
(ii) You can maintain good sitting posture quite easily if you work on mobilising, stretching, and strenghtening these key areas.
These are the kind of postural exercises you can do:
th-cam.com/video/C9QJIuIXAp4/w-d-xo.html
th-cam.com/video/VmV4IN6EJQA/w-d-xo.html
hardcore
I got a new standing desk and I finally found out why my neck started to hurt thanks to this video.
Made some adjustments and I felt instant relieve! Thank you so much.
Glad it helped!
Clear and instructitive. I was able to immediately improve my workspace setup. Thank you :)!
Great!
These are exact instructions I was looking for and cannot find! That's odd, that the video is 3 years old, but it didn't popped in search, but today appeared in recommendations. Thank you very much, there's so much to correct as I've faced dry eyes and pains (eye, neck, spine) and the cause is the posture and incorrect placement.
👌👌👌
I'd like to emphasize one super important note: You can consciously try to sit in the "best/correctest" post there is, but if your muscles lack sufficient strength, especially hip muscles like the glutes and hammies, then a person mind will be stuck in a loop of always thinking about good posture. Sitting in good posture should be effortless, no thought should be placed on sitting in the right posture. The hip muscles and hammies on both legs not only have sufficient strength to hold one upright, but there has to be an equal balance in strength between the leg and right leg.
I've been dealing with a left hip issue for close to three years and not only were daily activies like walking difficult to perform, sitting was basically out of the question, yet alone in a good posture. I had major muscles imbalances between my left and right leg (severe weakness in leg compared to right), that when sitting I would notice myself eventually sitting on my dominant side (right). Once I got the strength deficit in my left leg eliminated, sitting became more natural.
Takeaway: don't neglect your muscles, and always strive to keep the strength in muscles between the two legs in balance.
How on earth did you manage to achieve such an imbalance?
@ sports related injuries that I’ve neglected to attend to and heal at the time they happened. I sustained a major ankle injury on my left leg, hamstring tear on my right, torn meniscus on my right knee. Brushed the injuries off without getting them properly looked at, and within a couple years time imbalances built up and became chronic.
The key for the seating problem is change the position/posture all the time. Keeping a single seating posture, no matter how "correct" it is, doesnt cut it
Just try to to get too far away from this position.
if u dont move ur fascia is gonna clump together 100%. especially lower back where u have big plates of it.
I'm truck driver who does some office work too. And it's crazy how cheap and poor most office chairs are. You're lucky if you can sit on those 1 hour comfortable. My truck has seat where you can sit over 4 hours drive with just small position changes needed. But that seat costs over 5k€
5k! Wow!
@@BodyFixExercises Here how it's adjustable. And it usually last 1million km that's well over 15000 hours of sitting.
th-cam.com/video/nbL8YIkvebs/w-d-xo.html
An good office chair starts at 400-600$ up.
An office chair for 100$ is crap.
Raise your screen so that the MIDDLE of it is at your eye level. The "top of screen at the brow level" rule was made back when screens were smaller. These days if you put it like that, you'll be looking down for 8 work hours and possibly bending your neck and back to focus.
Bring the screen higher to your eyes.
Yes, if the size of your screen is very large you would need to adjust it slightly
This is an excellent video. I work from home and I have severe neck pain. I will implement these adjustments to my work set up. Thank you for the much needed tips 🙂
Best of luck!
Elbows at 90 degrees at this setup gives you carpal tunnel syndrome. Have been gaming 8+ hours sometimes for 20 years and never had any pain. Went to an office job an sat in this stupid „correct” position just to get carpal tunnel syndrome. Do what your body feels comfortable with and change positions often. Movement is the only solution.
Fair comment actually. Every body is different. Sometimes doing what feels feels right for you is best. And definitely moving frequently is the key.
Keep in mind though: bending elbows a lot more than 90 degrees can irritate the ulnar nerve. And bending them less than 90 degrees will mean they are forward of the body which increases tension in the upper trapezius muscles.
@@BodyFixExercises Sorry for the mean tone of the comment earlier. How I avoid the tension on the trapezius muscle is by elevating my desk higher and put my elbows out to the sides on the desk. This allows for the radius and ulna not to pinch the nerve and brings the screens more to "just below eye level" (most office setups don't have tall enough monitor stands). This results in a wide elbow positioning to the sides of the body and when you need to type, you move your hands adding movement. This is not perfect when you are primarily writing.
@@obliviontb you really don't know what u are talking about. Gaming and office work aren't the same. Whatever you did different besides the posture is probably what gave you carple tunnel
@Donaldo Thomoson yeah is like, "I had been smoking for 20 years, but now that I didn't I got lungs cancer. I should be keep smoking"
Ahhhh yes, because the accumulated 20 years of gaming 8 hours a day did not have anything to do with this....
Thank you very much, friend! TH-cam recommended your video just in time when I started working remotely. Once again, thank you very much!
A pleasure! 🙌
Very helpful video! Exactly what I needed to know! I've been having shoulder pain from working at my desk. I can see that my chair is not doing me any favors. My arm is below desk height and the chair has no vertical adjustments (it's from the 80s lol), so I tend to have my arm almost fully extended in front of me when using the mouse. I think I'll also take your advice to get up more during the day. Thank you for the video!
That extended arm will tend to cause tightness in the traps
You should consider a standing desk... best thing i ever did.
This is a top 1000 youtube video all-time. Absolutely superb information that is clear & easy to understand throughout. Bravo 👏
Thank you very much.
I have very sore shoulders from working remotely and will use this video to review my posture and environment!
Great!
Hey this is great! I have gone through this numerous times...where I stop paying attention to my posture and then slouching becomes a habit. And before I know it, I wind up with weeks or sometimes months of neck/back/shoulder pain.
This video has some novel solutions I haven't heard before - such as removing armrests if the chair won't fit under the desk, and placing a laptop on a stack of objects while using an external mouse and keyboard.
Also setting a reminder to check posture every 15 minutes is a great idea.
Thank you!!!
👍 you might like this too then...
th-cam.com/video/cEYRgHvdUak/w-d-xo.html
thank you so much for this, it helps me in my battle against lower back pain and sciatica
As a veteran chair user, the key is moving around you body, shifting yours weight and your joints.
You can have you butt on the edge of the seat with your back straightened then shift to a curve unti the back of the chsir etc.
Just make sure to moveeer
Fianlly found what I was looking for. Thankyou for this. Has so much info in a really short video.
Glad you enjoyed it!
Amazing.🙌🙌 Will be using this video to teach my students about sitting with correct posture when using the computers
Perfect!
Thank you so much for this video. I sit at a desk at least 9 hours a day and I appreciate the notes on posture and alignment. I think that's the part I find I slump into is how my wrists haven't been aligning with my elbows, as if I was torquing it to one side. Elbows in, shoulders over hips. Now all that's left is to elevate these monitors. Cheers!
Glad it was helpful!
Great video very informative. It's rare to find videos these days that are not trying to sell something, not containing enough information and asking to watch the next video.
Glad you enjoyed it!
Im doing everything wrong.
😅
Great content, subbed.
I'm getting awesome results from your fix for sleeping posture & shoulder pain.
Great! Thanks for letting me know. 🙌
I come to this video every couple of week for posture motivation. Still best one out there. Sweet and short! Congratz.
A lot of people comment that this position of sitting is impossible to maintain, but honestly I can sit like that for hours. The key is just to do a lot of postural exercises. If you mobilise the restricted areas of your spine, strengthen the muscles that pull your head and shoulder back, and stretch the muscles that pull your head and shoulders forward, you should be able to maintain this position quite easily. But of course movement is always important... so you can do my 'office desk exercises' (video) regularly to create a bit of movement during the day.
Thank you for getting straight to the point - too many instructional videos have long boring intros
No worries!
What a great and important video! I will be sure to share with some of my tech buddies that are working from home. Good tip about putting the bin further away so you have to get up to put stuff in it 😃
Thank you for sharing Elena! I needed this video, it was really great!
@@eddiejaoude 🚫 🦐 🚫 Le'ts not be prawns haha, I hope you find it useful.
Thanks Elena! I'll be posting the best exercises to do while you're sitting at your desk next!
@@BodyFixExercises I look forward to it!
Short and precise, this should have millions and millions of video.....thanks mate
Very kind!
now it does
Great ! I would just like to add that is important to have armrest and know how to deal with them
As long as the armrest doesn't prevent you from moving your chair under the desk
How about picking a chair? I work from home and am sitting at a breakfast bar for hour long meetings. I’d like to find the perfect work chair, preferably one that I can raise to sit at the breakfast bar. A video discussing what to look for in a chair would be amazingly helpful! Love this video btw 🔥🙌
Good idea, Nick. I'll definitely add that to my video list
👋, I have recently moved from being a Diesel Field Technician for 10 years and have moved to a desk job. I will try everything you said, I am hoping it works.
Best of luck!
this is so much helpful. Thank you
Glad it was helpful!
I love this Channel. Thank you for sharing knowledge!
You're very welcome. Thanks for watching!
thanks for this. Im currently in college studying how to code and one think i noticed over the last semester is that i dont know how to sit correctly. Posture is so important to me because I also like to powerlift as a hobby and i need the least amount of neck and back strain for my lifts
That's a perfect position! I can hold it for entire five seconds 😅 but seriously, it's difficult to hold one position for too long, thank god I have elevating desk in my office so I can stand up and work like this for at least an hour.
Yes, that's a good option!
This thing is really helpful. I've tried it and seen it working on me very well. People should try practising some of things being taught here.
👍👍👍
Great vid!!! Just what I needed. I have fibromyalgia and I’m in enough pain, I don’t need it from my desk posture too. So detailed. Thanks.
Glad it was helpful!
Thank you sm 💖
U saved all my days with this video
Thanks for the video, gentleman. It was very important to me.
A pleasure!
Straight to the point and with examples. Thank you!
No worries!
Thank you sooooo much your video is very helpful me in my hand and neck pain that pain is almost gone.......every one follow this video its useful......thank you so much........
Most welcome 😊
I personally work at Home but i have Two Screens connected to my Computer. If i have a Feel any Discomfort i generally switch Screens. From my Main Screen to the TV Screen then I Stand. If I feel Tried of Standing Switch Back to the Main and If I'm Tried of Sitting Switch Back to the TV Vice Versa.
Great video, I have been wondering how to optimize chair/desk/monitor height for maximum comfort.
Could you talk about standing desk adjustments? How to find right height when changing from sit to stand and the other way? Thank you.
When you stand , the height of the desk should be at a level so that...
when your elbow is beside your body and your forearm is horizontal, your forearm sits nicely on top of the desk
Astonishing content Man 👍👍👍
Thanks really needed this
👍👍👍
omg THANK YOU, I was literally in pain. You've saved me. 😫
Glad to help! 🙌💥
I need a new set up. My challenge is trying to sit in a correct position while being extremely restless due to ADHD. I have the constant urge to move my legs, I definately need to make changes of how I sit, my desk height and and my screen set up. I am loving your channel. Currently am experiencing upper back back that goes into my right shoulder. I have a feeling the cause is the base of my neck spinal region. I am implementing a routine to stretch muscles in my chest, strengthen muscles in my back and neck. Will do that exercise where you stand straight on the wall amd gently press your neck backwards. I was trying romboid exercises; but, I think it is referred pain from my neck. I am 6'3 and haven't had the best posture. Even though I train Wing Chun and Yang Tai Chi Chuan for 7.5 years; I still have these bad habits when I am not training. However, I have been dealing with Palindromic Rheumatism since January last year and has really impacted my ability to exercise at times. But, I am determined to fix my current back pain issues. It suddenly started to impact me within the past 3 weeks...
Good luck with it EC. Sounds like you're being proactive with it
I'm already feeling the benefits from watching this video - thanks for sharing!
So glad!
Japanese
1)後ろに曲がる椅子は避けてください。
腰痛の一番主な原因です。
椅子にできるだけ直角になるように座り、椅子が背中を十分に保護するようにしましょう。
2)膝が椅子に当たらないように座ってください。
もし膝が椅子に当接している場合は、あなたが大きすぎる椅子を利用しているということです。
3)もし椅子が机の下に入らない場合は、肘掛けを調整してください。
4)椅子を机と水平になるように高さを調整して、肘が机に90度直角に当たるようにします。
5)膝が90度垂直に立てられるようにし、足を伸ばしたり、組んで座らないでください。
6)足首が90度で地面に触れるように座ってください。足が地面に触れることができないほど椅子が高い場合
足プロテクターが別途必要です。
7)パソコンに向かって曲がった姿勢で前傾姿勢で座る場合
肩と首に負荷がかかることがあります。 したがって、肘が垂直になるようにキーボードとマウスを正しい姿勢で利用できるように
正しい姿勢で利用できるように配置してください。
8)マウスを利用するときは、90度直角に利用するようにし
トンネル症候群及びその他の手首の疾患を防止できるようにしてください。
もし手の頬の周りに不快感を感じる場合、柔らかい手首保護メモリーフォームなどを利用してください。
このような製品を利用するときは、手首の下の肘ではなく、手首に届くようにしてください。
9)モニターと視線の距離は、あなたが腕を広げた時、指先が触れる程度でなければなりません。
近すぎると眼の病気を、遠すぎると首の病気を引き起こす可能性があります。
10)モニターの上部が視界の正面を向くようにしてください。
高すぎるとドライアイ、低すぎると首の病気を引き起こす可能性があります。
11)マルチモニター使用時、モニター間の間隔が適切でない場合、首の病気を引き起こす可能性があります。
したがって、マルチモニターを利用するときは、メインモニターを視界の正面に置くようにし、残りのモニターをメインモニターにできるだけ近づけるようにしてください。
12)2つのモニターを使用する場合、2つのモニターの間隔はできるだけ近づけるようにしてください。
そして、可能であれば椅子を回して確認するようにし、首をあまり使わないでください。
13)ノートパソコンを利用するときは、外部モニターを接続して視界に合うように使用したり
あるいは、支えとなるようなものを使って視界に正面から見えるようにしてください。
このような時には、ワイヤレスキーボード/マウスなどの外部入力器を使用することをお勧めします。
14)携帯電話を利用するときは、マイク付きのヘッドホンを利用したり、マウスを利用する手の反対側の手を利用して受信することをお勧めします。
15)携帯電話に一定時間の通知を設定しておき、同じ姿勢で長時間パソコンを利用せず、15分程度の周期で定期的にストレッチをするようにしてください。
ゴミ箱を空にしたり、プリンターの出力を確認したり、あるいは散歩をするのも良いでしょう。
Perfect and straight to the point
Cheers!
This is so nice have learnt something, thanks
So glad!
Thanks a lot for this great and helpful video.
Glad it was helpful!
brilliant info and instructions, thank you.
You're welcome, Edgar!
Thank your for making this video it will be very helpful for me! Love & respect from India. 🙏🏻
thank YOU! no better and concise video on the subject! downloading so I won't forget :-) There's excellent freeware available that remind one to take breaks, too. I'm using STRETCHLY. Sure, a PITA sometimes, but worth the "annoyance" :-) I've been using CAD for architectural designs since '82, and man-ohhh-man, making sure Computer Ergonomics is correct is VITAL to my earning a living!! Good luck and a long and happy life.
Thanks for sharing what helps! 👍👍👍
great tips. im here to try to fix my "nerd neck" head and neck slouching while gaming l9ng seassions. i think your tip about mouse and keyboard closer so the elbows stay 90 degrees at your torso is what im missing thank you sir!
🙌
Really good content! It’s short not like the other video’s but really informational!
Glad you liked it, Rick!
Видео канеш полезное, но я бы посмотрел сколько и автор выдержит часов сидения в этой правильной позе.
You'd be surprised 😉💪
clear and easy to follow. Thanks!
Thank you for this video! You feel so ergonomic, can I know the height of your desk and the distance between chair and desk? I m 184 with shoes ..I can t feel comfortable in my workstation! Thank you in advance
Great! Very objective! Thanks!!
Glad you enjoyed it!
such a great video. Thanks so much!
You're so welcome!
Excellent presentation ❤
Can you do one for studying !?
Cause my neck and upper back hurts
Wouldn't studying just be the same? 🤔
Let me know. I'm always interested in what people want to see
2:00 is he using a giant block of ramen to hold the second monitor?
best video i have found so far, simple and precise.
well done!
Glad you liked it!
Could you please add English subtitles? It's a non-English-speaking country, so I'm having a bit of trouble obtaining information.
Try this...
Go to Settings in the TH-cam video player (the cog icon), then choose captions/subtitles, and then auto-translation to your language.
Thank you. Great video
Huge thanks 👍😊
No probs! 👍
Thank you for putting this up.
No worries!👍
Let me know what other content you'd be interested in!
For frequent mouse use, kindly give some tips to avoid wrist pain or numbness in fingers
To surelevate the laptop is so important.
I started to do it because it's a gaming laptop so it is important for aeration when gaming, but then i notice how good it is for my neck so i do it everytime.
👍
Thank You!🎉🎉
You’re welcome 😊
I sometimes get unpleasant tingling sensations towards the inside and back of my right arm and thigh from sitting at my desk. The sensation occurs when I slide my limbs inward or outward on the desk or chair.
I sit in an ergonomic position, and I get up and move every 25 mins. It's very frustrating. I think my nerves are very superficial and sensitive. I'm still trying to figure out what areas of pressure cause this, and how to adjust my position to avoid it.
Inside back of arm would be the ulnar nerve getting stretched around the elbow. Avoid leaning on that elbow. And bending the elbow to a very flexed position in bed.
Standing desk... best move i ever made.
Thank you sir, clear instructions 🤍
You are welcome 😁
Very helpful! I need a new chair so I can be eye level with the monitor! I been getting tension in my shoulders and neck.. I’m miserable 😖
amazing. To the point! loved it
So glad!
I'm asking the algorithm man to recommend this video to more people
😆🙌😜
Thank you so much for this!!!
very useful. thank you so much
Glad it was helpful!
Great video !🎉❤
Thank you!!
My best advice was to raise level of mousepad so that the hand I use for mouse rests at the same level as the wrist pad that I use for keyboard. Having both keyboard wrist pad and mousepad at the same level was a significant improvement.
The surface of your mousepad should be at the same level as the surface of your wrists when you type on a keyboard. Use paper sheets to micro-adjust the height
Clear and concise!
Thanks 🙏
Well described from IND
Cheers!
Thank you so much sir, very helpful video 😊❤
Most welcome👍🙏
Thank you sir
This vdo is unique cause you only choose to say what we actually wants to know
Nice vdo
And it is useful
It's my pleasure
Thanks man that help alot
No problem 👍
This is helpful. Thank You.
Korean)
1)뒤로 꺾이는 의자를 피하세요.
요통의 제일 주된 원인입니다.
의자에 최대한 직각이 되도록 앉아 의자가 등을 충분히 보호토록 하세요.
2)무릎이 의자에 맞닿아 있지 않도록 앉으세요.
만약 무릎이 의자와 맞닿아 있다면 여러분이 너무 큰 의자를 이용하고 있다는 말입니다.
3)만약 의자가 책상 밑으로 들어갈 수 없다면, 팔꿈치받이를 조정하세요
4)의자를 책상과 수평이 되도록 높이를 조절하여 팔꿈치가 책상에 90도 직각으로 맞닿을 수 있도록 하세요
5)무릎이 90도 수직으로 세워질 수 있도록 하고 다리를 펴거나 오무려서 앉지 마세요
6)발목이 90도로 지면에 닿을 수 있도록 앉으세요. 발이 지면에 닿을 수 없을 정도로 의자가 높은 경우
발 보호대가 따로 필요합니다.
7)컴퓨터를 향해 구부러진 자세로 앞을 향해 기울 경우
어깨와 목에 부하가 가해질 수 있습니다. 그러므로 팔꿈치가 수직이 되도록 키보드와 마우스를
바른 자세로 이용할 수 있도록 배치하세요
8)마우스를 이용할 때에는 90도 직각으로 이용하도록 하여
터널 증후군 및 여타 손목 질환을 방지할 수 있도록 하세요
만약 손뺨 주변에 불편을 느낄 경우 부드러운 손목 보호 메모리폼 등을 이용하세요
이런 제품을 이용할 때에는 손목 밑 팔꿈치가 아닌, 손목에 닿을 수 있도록 하세요
9)모니터와 시선의 거리는 여러분이 팔을 펼쳤을 때, 손가락의 끝이 맞닿을 정도여야 합니다.
너무 가까울 경우 안구 질환을, 너무 멀 경우 목 질환을 유발할 수 있습니다.
10)모니터의 맨 윗 부분이 시야 정면을 향하도록 하세요
너무 높으면 안구 건조증을, 너무 낮으면 목 질환을 유발할 수 있습니다.
11)멀티 모니터 사용시, 모니터 사이의 간격이 알맞지 않을 경우 목 질환을 유발할 수 있습니다.
그러므로 멀티 모니터를 이용할 때에는 주 모니터를 시야 정면에 두도록 하고, 나머지 모니터들을 주 모니터에 최대한 가깝게 배치하십시오.
12)두 모니터를 사용시 두 모니터사이의 간격은 최대한 맞닿아있도록 하십시오.
그리고 가능하면 의자를 돌려 확인하도록 하고 목을 덜 이용하십시오
13)노트북을 이용할 때에는 외부 모니터를 연결하여 시야에 걸맞도록 사용하거나
혹은 받침이 될만한 물건을 사용하여 시야에 정면으로 바라볼 수 있도록 하십시오.
이럴 때에는 무선 키보드 / 마우스 등 외부 입력기를 사용하는것이 좋습니다.
14)핸드폰을 이용할 때에는, 마이크가 달린 헤드폰을 이용하거나 마우스를 이용하는 손의 반대편의 손을 이용하여 받는 것이 좋습니다.
15)핸드폰에 일정시간 알림을 설정해두어 똑같은 자세로 장시간 컴퓨터를 이용하지 않고 15분 정도 주기로 주기적으로 스트레칭을 할 수 있도록 하십시오
휴지통을 비우거나, 프린터 출력을 확인하거나 혹은 산책을 하는것도 좋습니다.
Some good tips, thanks
i recently bought a keyboard called glove80 and it literally saved me from experiencing pain. i can't recommend enough getting split keyboards
👍👍👍
Perfect guide thanks
Glad you liked it!