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Improve Your Posture - Recommended Sitting Positions


Sitting Posture As you set up your sitting position at a desk or computer workstation, your should understand the benefits of neutral body positioning. Start with a comfortable posture in which your joints are naturally aligned as you work. Sitting with the body in a neutral position will reduce strain and strain on the tendons, muscles, and skeletal system. You will also reduce the risk of developing a musculoskeletal disorder (MSD). Review the important considerations below when adjusting your posture to maintain neutral body position while working at a workstation:
  • Wrists, hands, and forearms should be straight, in-line and roughly parallel to the floor.

  • As you face forward make sure your head is level, or bent slightly forward, and balanced. Generally your head should be in-line with the torso.

  • Your shoulders should be relaxed with your upper arms allowed to hang normally at the side of the body.

  • Keep your elbows close to the body and keep them bent between 90 and 120 degrees.

  • Your feet should be fully supported by the floor or use a footrest if your desk height is not adjustable.

  • Keep your back fully supported with a comfortable lumbar support when sitting vertical or leaning back slightly.

  • Keep your thighs and hips supported by a well-padded seat and generally parallel to the floor.

  • Your knees should be the same height as your hips with your feet slightly forward.
Regardless of how good your working posture is, working in the same posture or sitting still for prolonged periods is not healthy. You should change your working position frequently throughout the day in the following ways:
  • Make small adjustments to your chair or backrest.
  • Stretch your fingers, hands, arms, and torso.
  • Stand up and walk around for a few minutes periodically.
These four reference postures are examples of body posture changes that all provide neutral positioning for the body.
 
Upright Sitting
Recommended Upright Sitting Posture. Your torso and neck should be nearly vertical and in-line, your thighs should be approximately horizontal, with your lower legs vertical.


Figure 1. Upright sitting posture

Figure 1.
Upright sitting posture
Figure 2. The user's torso and neck are approximately vertical and in-line, the thighs are approximately horizontal, and the lower legs are vertical
Figure 2.
Keep your torso and neck vertical and in-line, thighs approximately horizontal, and lower legs vertical









Standing
Recommended Standing Posture. Your legs, torso, neck, and head should be in-line and vertical. You may also elevate one foot on a rest while in this posture.



Figure 3. Standing posture

Figure 3. Standing posture
Figure 4. The user's legs, torso, neck, and head are approximately in-line and vertical
Figure 4.
Your legs, torso, neck, and head should be in-line and vertical







 
Declined Sitting
Recommended Declined Sitting Posture. Your thighs should be inclined with your buttocks higher than the knee and the angle between your thighs and the torso should be greater than 90 degrees. Keep your torso vertical or slightly reclined and keep your legs vertical.

Figure 5. Declined sitting position
Figure 5. Declined sitting position




 
Figure 6. The user's thighs are inclined with the buttocks higher than the knee and the angle between the thighs and the torso is greater than 90 degrees. The torso is vertical or slightly reclined and the legs are vertical
Figure 6.
Your thighs should be inclined with your buttocks higher than your knee and the angle between your thighs and your torso should be greater than 90 degrees. Keep your torso vertical or slightly reclined and your legs vertical






 
Reclined Sitting
Recommended Reclined Sitting Posture: Your torso and neck should be straight and recline between 105 and 120 degrees from the thighs.










Figure 7. Reclined sitting posture

Figure 7. Reclined sitting posture
Figure 8. The user's torso and neck are straight and recline between 105 and 120 degrees from the thighs
Figure 8.
Your torso and neck should be straight and recline between 105 and 120 degrees from the thighs