Working posture with laptop is correct, good for health

You are an office worker, you have to sit in front of the computer for many hours, but you do not know how to sit properly, good for health? Please follow this article with Dien May XANH to better understand the correct and healthy laptop sitting posture!


1 Harm of sitting and working with wrong posture

The habit of sitting in the wrong position for a long time will cause you to have unwanted health-related problems. Many scientific studies have shown that people who sit for too long in front of a computer screen can have vision loss, headaches , and even lead to bone and joint damage such as back pain, shoulder pain , numbness. , loss of sensation, loss of appetite leading to skipping meals.

Moreover, when you sit in an inappropriate work chair (too high or too low), your legs dangling or reclining in the chair can easily lead to muscle soreness , causing stress on the lower back. Pain and fatigue lead to disc and spine damage , and accelerate aging.

Tác hại của ngồi làm việc sai tư thế

2 Standard posture when sitting and working with the computer

Back Pose

Adjust the seat depth to suit your hip length. If you sit in a chair with a deep seat, use an extra pillow behind your back to fit properly so that your back does not slide down leading to muscle tension, causing you back pain.

Tư thế lưng

Hand Pose

Correct hand position is that you should bend your arm 90 degrees when typing, absolutely do not lean in when typing, but only use your whole hand to hold and move.

Correct hand posture helps you avoid shoulder pain, soreness, numbness in your hands every morning, and also helps you prevent arthritis.

Tư thế tay

Foot Pose

Please adjust the chair so that the head of the chair and the edge of the chair are not perpendicular to each other , absolutely do not cross your legs or wear high heels to work for a long time because it can make your legs tired and tired. lead to unwanted damage to your foot joints.

The best sitting position is to bend down at an angle slightly greater than 90 degrees , and at the same time, you can also put a footrest when sitting to work so that you feel most comfortable to keep your muscles. Stay healthy, avoid bone and joint diseases, aches and pains!

Tư thế chân

Neck pose

When you sit at work for a long time, do light exercises for your neck such as shaking, bending, and tilting your neck so that your neck is not stiff, leading to neck fatigue!

Tư thế cổ

Eye movements

When you look at the computer screen for too long, your eyes can be dry, blurred, even leading to headaches and dizziness. To overcome this situation, you need to adjust the following eye movements accordingly:

  • How to place the computer screen: You need to place the computer screen at eye level so that the distance from the eye to the computer is about 50 cm .
  • Adjust screen brightness: Depending on where you sit and work, you can adjust the brightness/darkness of the screen accordingly, and at the same time adjust the size of the text so that your eyes are most comfortable. .
  • Do eye exercises: Every 30 minutes you look at the screen, take at least 20 seconds to get up for a walk or close/open your eyes, blink to relax your eyes.
  • Look at the blue spaces: When you look at the computer too much, causing your eyes to get tired, get up and find a space with trees, green and then look at them, your eyes will be more tired.

Cử động mắt

3 Some effective exercise exercises

In the process of using the computer, you should practice some more exercises to help your body stay healthy.

Anti-fatigue exercises

Every 2 hours you work continuously, take a few minutes to practice some basic movements such as bending your head from front to back and then turning from left to right, repeating this process continuously for about 5 – 10 times to help your neck relax, not aching, good for joints.

Bài tập chống mỏi cổ

Exercises against shoulder and neck fatigue

Most office workers often have to sit and type on the keyboard all day long but forget to relax their body, leading to neck and shoulder fatigue. Therefore, you need to perform relaxation exercises for the shoulders and arms, both to help remove excess fat in the abdomen and to help limit shoulder and neck pain.

First, you sit up straight and use your hands to support your hips, then you take a deep breath, pull your stomach in and stretch your shoulders forward for a few seconds, then exhale slowly, bring your shoulders back to the back of the chair, puff your chest out. front. Thus, this exercise can help you avoid shoulder and neck fatigue when sitting too much throughout the computer screen.

Bài tập chống mỏi vai gáy

Back fatigue exercises

You sit up straight, put your hands on your thighs, look straight ahead, relax your neck, then you hold your hands and hips like that and then lean to the left, if you feel your spine is tense, you have done it right. You maintain this movement 20 times and change the right side to do the same. This movement not only helps fight back fatigue but also helps keep your spine and neck healthy.

Bài tập chống mỏi lưng

Wrist exercises

First, sit up straight in a chair and put your feet flat on the floor. Then, use your left hand to press your right hand up, keep your arm stretched for 10 seconds and do this movement 5-10 times at your leisure, do the same with the other side. This movement not only helps the arm and shoulder muscles to be less tired, but also helps blood circulation better, keeping your wrists always working well.

Bài tập cho cổ tay

Exercises for the pelvis

Pelvic pain causes you to face tight pain in the lower back, making you uncomfortable. So, keep your back straight, your hands on your knees, lean your body slightly to the left and hold this position for a few seconds when you feel like you are sitting on 1/2 of the pelvis means you have done it. Right, continue to repeat this pose with the other side. This movement not only helps the pelvic area to be healthy, removes excess fat, but also helps you limit joint pain in the lower back.

Bài tập cho xương chậu

Above is a guide to correct laptop sitting posture, good for health. If you still have any questions that need to be answered, please leave a comment below for Dien May XANH to support you!