主题：recommendation for computer -- 虽远必诛

A: sitting posture,

1, Position feet on the floor, shoulder size apart.

2, Knee perpendicular to the floor, leave space behind the knee.

3, hip parallel to the floor.

4, pelvis sits back into the chair, maintain lumbar lordosis (upright posture), using a lumbar roll to support if the chair does not have a lumbar support.

5, Lift up your breast bone (sternum).

6, neck and head in the neutral position, perpendicular to the ceiling.

B: typing and using mouse posture.

1, arms naturally drop down, (not flexed, position the chair close to table), (not abducted, position the key board and mouse in front of you)

2, arms positioned perpendicular to forearm.

3, position you wrist in neutral position, (30 degree extension).

4, only rest you wrist on top of the table when you are not typing.

5, recommend touch type, so you don’t need to bend you neck to see.

6, to use key board as much as you can, eliminate the usage of mouse.

C: computer screen position.

1, screen should to be 50 cm away.

2, the upper margin of the computer should not be above the eyebrow level.

3, computer screen should be in front of you to avoid any kind of twisting.

D: recommend 5 minutes off-computer and stretching hourly.

Exercise: shoulder shrugs, shoulder rolls, neck rolls, arm reach ups, arm reach outs, chest stretch, side bends, back extension.