Week 2 of lockdown has started, meaning many of you are still working from home and not in the office where your desk should be setup up support a good posture. Not everyone has a home office or a desk that is set up correctly with their computer equipment, so here are some simple tips that could help you improve your new workspace.
- Work at a desk or table with adequate knee clearance so that you can sit close to your laptop.
- Use a separate keyboard and mouse – this will help prevent you from ‘hunching’ over your laptop.
- Position the keyboard directly in front of you within easy reach, the mouse can be moved to various position, even swap hands to prevent sitting in one position the whole time.
- Position your laptop so that the top of the screen is level with your eye height. If you don’t have a laptop riser, use a box file or some books to adjust your laptop to the correct height.
- Try and use an adjustable chair while sitting, if this isn’t possible then rolled up towels can be used to support your lower back or use a cushion to raise the height of the seat.
- Maintain a good posture; if sitting, try to ensure that the small of your back is supported (this is where the towel can be used) and relax your shoulders
- If you want to stand and work, then a kitchen work top is often a good height or a chest of draws. Remember to raise your laptop using books etc. it is important to keep your legs, torso, neck and head approximately in line and vertical – try not to slouch, twist to the side or lean on the worktop.
- Don’t sit or stand for too long – change your posture every 5-10 minutes and take regular small breaks from your laptop.
- Take a longer break every 30 minutes
Please do not work on your sofa, I know it is really tempting to slouch onto the sofa because it is comfy, but it will cause all sorts of postural issues in the future. It is important to have a designated workspace and a chill out space so that you can have a change of scene.
I have posted some good stretches and exercises on my instagram (@mollysportsmassage) to help you keep mobile during lockdown.