Proper sitting to protect your back
Exercise is one of the ways to improve your physical well-being and it aids in great measure to get rid of ailments, aches and pains. Follow the exercise programme provided by the biokineticists at Anine van der Westhuizen Biokineticist in George and feel the difference. This week biokineticist Megan van Huyssteen gives advice about good posture.
This week I'll be giving tips about how to sit at a desk and in a car to keep a happy posture.
At a desk
Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair.
All 3 normal back curves should be present while sitting. A small, rolled-up towel or a lumbar roll can be used to help you maintain the normal curves in your back.
Distribute your body weight evenly on both hips.
Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (Use a foot rest or stool if necessary.) Your legs should not be crossed. Keep your feet flat on the floor.
Try to avoid sitting in the same position for more than 30 minutes.
At work, adjust your chair height and work station so you can sit up close to your work and tilt it up at you. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
When sitting in a chair that rolls and pivots, don't twist at the waist while sitting. Instead, turn your whole body.
How to sit in a car while driving
To find the correct driving position, sit up straight and keep your shoulders against the seat back. Fully depress the brake and clutch pedals with your feet and with the pedals pressed, adjust your seat forward so that your legs are slightly bent.
Your legs should never be fully straight, as straight limbs are more prone to fractures and breaks during an impact.
Adjust the steering wheel, if you can, so that you can clearly see the instrument panel without having to move your head.
Your knees shouldn't be higher than your hips.
Arms and back
The seat needs to be adjusted so that your shoulders remain against the seat when you rest your wrists on the top of the steering wheel.
This adjustment and distance from the steering wheel will ensure that when steering, your arms will never straighten and will always be slightly bent.