Athletic Training Blog Series #8
Home Office/School Posture
All of a sudden we are all faced with working and learning from home, and away from the traditional desk spaces to which we are all accustomed. So before we all develop hunchbacks, carpal tunnel, and neck pain, I thought I would share a few tidbits on how to best set up your space to avoid injury.
Everyone has the tendency to slouch when sitting for long periods of time, this is why standing desks have become popular in many office settings giving employees the opportunity to vary their days between sitting and standing. Since that is most likely not an option at home, here are some quick ideas for your space:
- Knees and Hips should be at 90°. Feet Flat on the floor
- Desk/Table Height should allow forearms and wrists to lie flat
- Screen should have 10-20° of tilt, and be 15”-20” away from you
- Keep shoulders square-think of holding a pencil between your shoulder blades
Some other tips:
- Avoid Eye strain by staking screen breaks to look at items 20’ or so away
- Get up and move! When your fitbit or apple watch buzz it means you’ve been in one place too long. Do some jumping jacks, or take a lap around the house. It will help refocus too
- Set a schedule and allow yourself breaks.
- Stretch regularly
- Reward yourself for jobs well done
- Eat Healthy snacks
- Work when your most motivated
- Get outside in your yards when the weather allows.
- Listen to music
Stay Healthy and Well!!!
