It is important to keep these basic rules:
- Sit straight on both sitting bones.
- Tilt your pelvis slightly forward.
- Keep your legs apart, on the width of your pelvis.
- Keep your feet below your knees or slightly in front.
- Direct your knees towards your toes.
How to adjust your office chair
of heathy sitting can be secured by adjusting the chair and table
. The seat of the chair should enable you to sit in a right angle in your hip and knee joint
. It is even ebetter to adjust the height of the seat slightly higher
, so that your hips would be slightly higher than your knees. The backrest of the chair should support your lumbar spine
. Whether the chair has armrests or not, does not really matter. When choosing the ideal office chair, you don't have to focus on this feature very much. Sitting on a gym ball is recommended to be ideal
. Big ball enables you to constantly move your pelvis and the muscles alongside the spine have to elevate the position of the trunk to respond to the demands of the environment. If someone cannot sit on the gym ball at work, we recommend to sit on any unstable surface (balance pad, rehabilitation wedge, etc.)
How to correctly adjust the working space
The height of the table
for person of average height should be around 75 cm
. Average height of a person is considered to be 160 - 195 cm. Using tools such as overball placed between the shoulder blades is a good tip.
Do you have a keyboard on your desk? Then adjust the height of your desk, so that the angle in your elbows would be the same as in your hips
. Are you using your desk for writting with hand, studying books etc.? Then adjust your desk so that your spine would be always straight, elbows next to each other, forearms places on the desk. When writting with hand, you should not bend over the desk and curve in the spine.