1. The 90 degree Rule: Aim to position yourself so that your hips, knees, ankles, and elbows are all at 90 degree angles. You might need to get creative with this at home, use a book or binder as a foot stool, prop your screen up on a stack of paper, etc.
2. Stretch Breaks: Taking time to stretch throughout the day will help increase blood flow and reduce aches and pains. Set an alarm to remind yourself to stretch at least twice throughout your workday.
3. Movement Matters: Try to structure your day so that you perform certain tasks in different postures. For example, every time you make a phone call or participate in a conference call stand up! If possible, set up more than one workstation at home so that you can sit and stand while being productive.
4. 20/20/20 Rule: To save your eyes from the
constant screen exposure, try taking a 20
second break every 20 minutes to look at an
object 20 feet away from you.
5. An Arm's Length: Do you find yourself squinting or poking your head forward to read your screen? It might be too far away from you! Extend your arm out straight in front of you, in line with your shoulder, and make a fist. Your screen should be this distance from you to avoid awkward neck postures.
Pacific Peak Therapy is offering condensed virtual ergonomic assessments to improve your posture and workflow. Please reach out to learn more: https://www.pacificpeaktherapy.ca/contact