{"id":38,"date":"2022-03-24T17:25:22","date_gmt":"2022-03-24T17:25:22","guid":{"rendered":"https:\/\/dailygreenhouse.tech\/?p=38"},"modified":"2022-03-24T17:39:14","modified_gmt":"2022-03-24T17:39:14","slug":"7-ways-to-maintain-good-posture-when-you-sit-for-a-long-time","status":"publish","type":"post","link":"https:\/\/dailygreenhouse.tech\/index.php\/2022\/03\/24\/7-ways-to-maintain-good-posture-when-you-sit-for-a-long-time\/","title":{"rendered":"7 WAYS TO MAINTAIN GOOD POSTURE WHEN YOU SIT FOR A LONG TIME"},"content":{"rendered":"<div class=\"44ac8894d5dcb0c20097c3713e060d9e\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n<style> div[data-widget-id=\"1664579\"] { min-height: 300px; } <\/style>\r\n    <div data-type=\"_mgwidget\" data-widget-id=\"1664579\">\r\n    <\/div>\r\n    <script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n    <\/script>\r\n\n<\/div>\n\n<p>We&nbsp;are living at&nbsp;a&nbsp;time where we&nbsp;spend most of&nbsp;our days slumped in&nbsp;chairs&nbsp;\u2014 whether we\u2019re working, studying, or&nbsp;relaxing. Perhaps some of&nbsp;you are already feeling the long-term effects of&nbsp;this sedentary position, like muscle stiffness or&nbsp;back pain. Sitting takes a&nbsp;toll on&nbsp;our health, and we&nbsp;need to&nbsp;balance it&nbsp;out by&nbsp;paying attention to&nbsp;the correct posture.<\/p>\n\n\n\n<p><strong>&nbsp;<\/strong>Are all for a&nbsp;comfortable and healthy life, so&nbsp;we\u2019ve listed a&nbsp;few tips that could help you improve your posture. Please keep in&nbsp;mind that this article is&nbsp;for informational purposes only. For medical advice, please consult your doctor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. MAKE SURE THAT YOUR CHAIR IS&nbsp;THE RIGHT FIT FOR YOU.<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/3da\/e05\/2b5fad5c3aa93aa617e6245bb7.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>Chairs don\u2019t fall into the category of&nbsp;\u201cOne Size Fits All.\u201d Like shoes, we&nbsp;need to&nbsp;make sure that they are the perfect fit for our own measurements, because they can make a&nbsp;difference in&nbsp;our&nbsp;health&nbsp;and comfort. The best option is&nbsp;to&nbsp;go&nbsp;for adjustable ones, so&nbsp;you can change the height of&nbsp;the chair or&nbsp;the angle of&nbsp;the backrest recline, depending on&nbsp;your needs.<\/p>\n\n\n\n<p>There are also 2&nbsp;main&nbsp;points&nbsp;to&nbsp;remember when choosing an&nbsp;ergonomic chair. The first one is&nbsp;to&nbsp;check and see if&nbsp;the seat pan is&nbsp;at&nbsp;least one inch wider than your hips on&nbsp;each side so&nbsp;that you will have enough thigh support. Secondly, check to&nbsp;see if&nbsp;there is&nbsp;at&nbsp;least a&nbsp;0.5-inch gap between the edge of&nbsp;the seat and the back of&nbsp;your knees. A&nbsp;soft cushion will also help prevent compression of&nbsp;the thighs and buttocks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. CHECK THE CHAIR\u2019S LUMBAR SUPPORT, AND IF&nbsp;IT&nbsp;DOESN\u2019T HAVE ONE, CREATE YOUR OWN.<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/835\/da7\/ce6ede5226b733d6f60ede08c1.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>A&nbsp;posture-friendly chair should have good back&nbsp;support, which means it&nbsp;is&nbsp;contoured in&nbsp;a&nbsp;way that traces our spines\u2019 natural, S-shaped curve. Seats that do&nbsp;not support the lumbar region or&nbsp;lower back may cause a&nbsp;damaging and flattening effect on&nbsp;the spine.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/62c\/4b6\/53af2554ca946f8351f51864b0.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>However, chairs with back support features may be&nbsp;expensive and impractical for companies with lots of&nbsp;workers. A&nbsp;cheaper&nbsp;alternative&nbsp;is&nbsp;to&nbsp;use a&nbsp;rolled-up towel or&nbsp;a&nbsp;small pillow as&nbsp;a&nbsp;cushion for your back. But please be&nbsp;mindful of&nbsp;the proper size, as&nbsp;a&nbsp;larger towel may put your spine into an&nbsp;awkward position and cause more discomfort.<\/p>\n\n\n\n<p>3. Follow these simple steps to&nbsp;achieve the correct sitting posture.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/b8a\/944\/6a4c635d1eb3183a2552c8b08e.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\">Now that you\u2019ve figured out the chair, the next thing to&nbsp;consider is&nbsp;how to&nbsp;properly&nbsp;sit on&nbsp;it. You can start by&nbsp;sitting at&nbsp;the end of&nbsp;the chair and going into a&nbsp;full slouch, with the neck and shoulders rolled forward.<\/p>\n\n\n\n<p>Then slowly straighten your spine by&nbsp;pulling your head and shoulders&nbsp;up, and pushing your lower back forward. Hold this pose for several seconds before releasing it&nbsp;slightly, then scoot back until you reach the backrest.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. KEEP YOUR FEET FLAT ON&nbsp;THE FLOOR.<\/h3>\n\n\n\n<p>Crossed legs can&nbsp;reduce&nbsp;blood flow and may cause muscle pain, so&nbsp;experts advise keeping the feet straight and firmly planted on&nbsp;the ground. They also suggest considering removing heels while you\u2019re sitting and using a&nbsp;footrest if&nbsp;your soles can\u2019t reach the floor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. BE&nbsp;CONSCIOUS OF&nbsp;YOUR SITTING ANGLES.<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/b14\/7f1\/30132d530e8fab678b8b79d331.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>Elbows&nbsp;and knees are ideally bent at&nbsp;90\u00b0&nbsp;angles, while the&nbsp;hips&nbsp;can go&nbsp;slightly beyond a&nbsp;right angle to&nbsp;accommodate the back recline. The computer screen should be&nbsp;adjusted at&nbsp;eye level&nbsp;height&nbsp;to&nbsp;avoid straining the neck and the eyes. Keyboards should also be&nbsp;placed about 4&nbsp;to&nbsp;6&nbsp;inches from the edge of&nbsp;the table so&nbsp;that the wrists and the hands have some space to&nbsp;rest&nbsp;on.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. AVOID MUSCLE FATIGUE BY&nbsp;GIVING YOURSELF AN&nbsp;EXCUSE TO&nbsp;STAND EVERY NOW AND THEN.<\/h3>\n\n\n\n<p>Even if&nbsp;you found the most ergonomic chair out there, excessive sitting can still lead to&nbsp;health&nbsp;problems and muscle injuries. To&nbsp;avoid that, try to&nbsp;get your blood flowing by&nbsp;standing and moving around. If&nbsp;possible, take at&nbsp;least one-minute breaks every 30&nbsp;minutes. You can also set an&nbsp;alarm or&nbsp;a&nbsp;timer to&nbsp;remind you that you need to&nbsp;step away from your chair for a&nbsp;bit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. DO&nbsp;THE \u201cWALL SLIDE\u201d AND OTHER EXERCISES THAT COULD HELP BALANCE OUT YOUR POSTURE.<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/8c3\/c60\/5bc9f357dda35b2a8bf7bfc58e.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>The \u201cwall slide\u201d is&nbsp;a&nbsp;simple&nbsp;exercise&nbsp;that resets your body, and relieves tightness in&nbsp;the neck and shoulders. The first step is&nbsp;to&nbsp;stand with your back against the wall, and with your knees slightly bent and arms extended over your head.<\/p>\n\n\n\n<p>Keep the back of&nbsp;your hands, elbows, shoulders, and spine pressed against the wall as&nbsp;you slide your arms downward, just until you dip below shoulder level. Then lift your arms back up&nbsp;and repeat this pattern 10-12&nbsp;times.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/wl-brightside.cf.tsp.li\/resize\/728x\/jpg\/d8b\/bd4\/893c9555e5943fa39902241615.jpg\" alt=\"7 Ways to Maintain Good Posture When You Sit for a Long Time\"\/><\/figure><\/div>\n\n\n\n<p>There are also some yoga&nbsp;poses, like the \u201cGomukhasana\u201d or&nbsp;Cow Face Pose, that relieve muscle tightness. This involves bending the arms backward and having the hands meet each other at&nbsp;the back. There\u2019s also \u201cVirasana,\u201d where you sit on&nbsp;your heels while keeping your chest and torso straight. This pose helps you adapt to&nbsp;a&nbsp;better posture when you go&nbsp;back to&nbsp;sitting.<\/p>\n\n\n\n<p>How many hours a&nbsp;day do&nbsp;you spend sitting? Are there other tips about good sitting postures that you would like to&nbsp;share?<\/p>\n\n\n\n<p>Bright Side has its own&nbsp;podcasts&nbsp;now. Take cool articles with you and listen to&nbsp;new stories whenever and wherever you want.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>We&nbsp;are living at&nbsp;a&nbsp;time where we&nbsp;spend most of&nbsp;our days slumped in&nbsp;chairs&nbsp;\u2014 whether we\u2019re working, studying, or&nbsp;relaxing. Perhaps some of&nbsp;you are already<\/p>\n","protected":false},"author":1,"featured_media":39,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-38","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 WAYS TO MAINTAIN GOOD POSTURE WHEN YOU SIT FOR A LONG TIME - dailygreenhouse<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dailygreenhouse.tech\/index.php\/2022\/03\/24\/7-ways-to-maintain-good-posture-when-you-sit-for-a-long-time\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 WAYS TO MAINTAIN GOOD POSTURE WHEN YOU SIT FOR A LONG TIME - dailygreenhouse\" \/>\n<meta property=\"og:description\" content=\"We&nbsp;are living at&nbsp;a&nbsp;time where we&nbsp;spend most of&nbsp;our days slumped in&nbsp;chairs&nbsp;\u2014 whether we\u2019re working, studying, or&nbsp;relaxing. 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