How to Sit Properly - Desk Ergonomics
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- čas přidán 4. 06. 2024
- How to Sit Properly - Desk Ergonomics
Desk ergonomics almost determine whether you'll be able to sit properly on a desk or not. The conventional desk setup that forces the knees into a 90-degree position simply doesn't work. The center of gravity is moved forward because of that, and the amount of effort you'll have to put to keep your spine in posture is huge. Sooner or later, you'll end up falling back to your chair, and of course, this is only one side of the problem.
The basic role of your desk setup should be to promote you to a neutral and healthy posture. In other words, you should have a desk set up that will require the least effort to maintain proper posture, and this is the only way to stay in posture for long hours.
Just a reminder for more videos like this:
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📌 How to fix Forward Head (video):
• How to FIX Forward Hea...
The stool I'm using (affiliate link):
bit.ly/3trLGYS
Music
/ @yiannischristoulas
Wow, 11K likes! I'm deeply grateful for your support. Thank you!
I also want to address some constructive criticism about the wrist and knee positions I've recommended.
Wrist Position
Criticism: The suggested wrist angle is not ideal and the position of the forearms on the desk increases the pressure on the forearm flexors.
Response: Research indicates that wrist issues are more likely due to excessive keyboard use (over 20 hours a day) rather than wrist position (Bernard et al., 1992; Franzblau et al., 1993; Hales et al., 1994; Doezie et al., 1998, and Conlon et al., 2005). A study from 2008 focusing on individuals training over 20 hours a week found that an ideal wrist angle is less than 30 degrees, easily achievable with a thin, low-slope keyboard like the one I use (Rempel et al., 2008).
Regarding the forearms pressure, the notion that forearms should be suspended to reduce flexor pressure is overstated. While it might be ideal to avoid desk contact, this alone is unlikely to cause injury. Simply putting pressure on an area doesn't injure you similar to how resting your back against a chair doesn't harm your back. I think that this misconception stems from people who already have forearm injuries or inflammation and experience discomfort with added pressure. However, this doesn't mean the pressure is the root cause of their injury but rather it is a stimulus that triggers their symptoms. Similar to having a knee injury that gets triggered by walking. In that case, walking is not the problem.
Knee Position
Criticism: The proposed knee position increases pressure and places the knees at a disadvantage.
Response: Actually, the knee position is a key benefit of my recommended setup. The knees maintain a 90-degree angle, similar to traditional setups, but with a crucial difference: they're suspended without any weight or pressure, significantly reducing stress. This might be confused with other positions where weight is applied to the knees, which I agree, would not be ideal. But here, the knees are literally hanging, free from pressure.
Additionally, this position benefits the hip flexors. Typically, having the hips at a 90-degree angle for extended periods can lead to hip flexor tightness. In the position I propose, by moving the legs down and back, we're extending the hips, similar to a standing position, which helps in alleviating tightness in the hip flexors.
I hope this explanation helps clarify my points. I'm always open to further criticism, and I'll do my best to respond with the time that I currently have.
References:
- Bernard B, Sauter S, Peterson M, et al. Los Angeles Times, NIOSH Health Hazard Evaluation, HETA 90-013. National Institute for Occupational Safety and Health, Centers for Disease Control; 1992.
- Franzblau A, Flaschner D, Albers J, et al. Medical Screening of office workers for upper extremity cumulative trauma disorders. Arch Environ Health. 1993;48:164-170.
- Hales TR, Sauter SL, Peterson MR, et al. Musculoskeletal disorders among visual display terminal users in a telecommunication company. Ergonomics. 1994;37:1603-1621.
- Doezie AM, Freehill AK, Novak CB, et al. Evaluation of cutaneous vibration thresholds in medical transcriptionists. J Hand Surg (Am) 1998;23:759-761.
- Conlon CF, Rempel DM. Upper extremity mononeuropathy among engineers. J Occup Environ Med. 2005;47:1276-1284.
- Rempel DM, Keir PJ, Bach JM. Effect of wrist posture on carpal tunnel pressure while typing. J Orthop Res. 2008 Sep;26(9):1269-73.
My guy brought the works cited! I really wish more people on youtube would do this
Sir..how to maintain similar neck posture while reading books also? I have scoliosis issue and also preparing for civil exam. I have to study 8-12 hours a day.
bro is genuine 🫡🫡
We dnt see this on YT
Great job
«excessive keyboard use (over 20 hours a day)»
- sounds like a challenge)
I’ve been wondering why I find my feet resting on the wheels after I sit for a while.
Exactly!
I agree. I naturally end up in that position or various others as the day continues.
That rocking chair looks good if not too low.
@@YiannisChristoulasi bought a 27 inch monitor and i found the hieght to be tall for me, i will be downgrading to 24 inch monitor.
Or the chair is too high and your feet is not reaching the floor
I always thought I'm a weirdo for doing this..
Finally someone who tackles a modern life problem with an approach I can relate myself with.
Another high quality and easy to watch video...
Thanks for all your material🙏 Keep up the good work!
kudos!!
I appreciate your support and I promise to keep them coming!
This is great! I recently invested in a new motorized standing desk and a rocking stool but I was still having issues after sitting for 20 or 30 minutes, and I think your tip about moving the feet back to change the center of gravity was the key! It immediately felt right and more comfortable. Thanks!
also try to work on your back musslces and abbs
How @@Pulko172
I don't know man but touching the floor your toes with vertical feet and knees bending > 90 degrees doesn't exactly say "neutral position". Combine it with the saddle rocking chair and you get the perfect recipe for a very pronounced anterior pelvic tilt and later lower back disc compression.
Thank you, man. Your video should be watched by everyone. This info could save everyone's back. Today I followed your advice and went from 30 min to 2h without being bored by back pain or neck. 🎉🎉🎉🎉🎉
This is awesome! Thank you for breaking down your videos in such a well structured manner. I really appreciate it!
I can absolutely confirm that having your screen mounted high helps a lot, regardless of everything else.
"Less effort to maintain neutral position" Is the key! Thank you for this great educational video🙏🏻🙏🏻💐
I moved almost 500 days ago, and I totally meant to get some cheap books from the local thrift shop to use to pile under my monitor, but I completely forgot to do that. I've had the monitor up on books for a few days now, after watching this video, and it's been great. I also have been sitting with my feet back to shift my center of gravity; that was a trick I didn't know so thank you!
I appreciate you sharing this useful information. Your exposition of the topic from a scientific and physics standpoint, along with your recommendations, make this issue seem incredibly straightforward. Continue producing quality material. Cheers)
I’m glad you found this helpful! I’ll keep them coming!
this makes so much sense. I'm gonna try this now and see how it goes. Thanks!
bro, i've seen some of your vids and i wanna say no cap, your channel is one of the best youtube fitness channels in english. For real, your content are actually helpful and have scientific studies behind, no like the majority of fitness channels here. Just thank you, never delete your channel and keep going. Jesús te bendiga.
Thank you friend, comments like this keep me going!
as soon as i heard him talk about folding the knees, it started making sense. Have been trying forever to figure out why i couldn't keep myself from slouching. Now i can easily sit for 45-50 minutes without any trouble whatsover.. Thank You.
This video has really improved my knee pain. Thank you for sharing 🙏🏾
WOW this was seriously do helpful! I tend to succumb to very bad posture when studying, reading, and working at my desk and my back and neck always hurts as a result! Thank you so much this will help a lot. I might consider that chair but I have to say it does looks a little goofy🤣 great tips though, you’re a life saver!
One of the most and simple tips Ive seen. Thank you very much!
Brilliant, just what I was looking for. Thank you
Glad to have found your channel. Keep the scientific and useful videos coming. Thanks!
Thanks for the support! I’ll keep them coming!
Thank you! Your advice is very helpful! I tried it out and immediately felt more comfortable at my desk. 🤯
Wow this is uncanny, I used to literally work in a position like 2:11 - it felt a lot more comfortable for my shoulders especially since I'm a relatively short guy working with a normal height sitting desk. I work standing nowadays but the upper body stuff is still really useful. Thanks!
Highly informative and scientifically supported, not just opinion
thank you a million times! I can't express how grateful I am for your help. Your video is exactly what I needed and, honestly, nobody else explained it as perfectly as you did. thqanks a lot!
Same here
Great content! Would love to see more of that. I have been struggling for years with correct posture at my computer desk. This video helped a lot
Happy to hear this! If you struggle with this you might want to check my videos on how to correct Hyperkyphosis, Forward neck and Rounded Shoulders 💪
Finally the type of content I need. I do office work and paint digitally all day long, started to have pain on my shoulder and tried lots of thing but not these!
Wow...solution to all my problems in single video...your video is a gold mine...KUDOS..GR8 work
This truly worked for me! Thank you much! All the best to you!
The best video on ergonomics!!! Thank you!
Excellent explanation. My lower back pain got away immediately !
We have Aeron chairs in my workplace and I spent some time tweaking the chair. Optimal for me is to lean the chair back and adjust the tension to my weight which causes the back to ‘float’. Coupled with a foot rest this makes it very comfortable.
Im so Happy I found this! Im a physics PhD student writing my dissertation and in so much pain the last few years I can barely work ---all the ergonomic stuff I read and tried to do never helped bec I couldnt sustain those upright positions and would get tired and slump or lay down and cant stand sitting up for more than a few minutes ---physical therapy and expensive chairs have not helped ...cant wait to try this because it totally makes sense and fits my exact complaints! Thanks for sharing :D
I'm happy to hear that you found the video helpful! I'm sure you'll see improvement if you apply these tips. Wish you all the best for your dissertation!
Amazing video. Just another example of why "knees over toes" position is so optimal. Well done. I use a standing desk and keep the bluetooth keyboard underneath me. No sitting necessary. When I do sit, I place the bluetooth keyboard and mouse on my lap. I keep the computer in front of my eyes due to the multiple levels of my standint desk (essentially I am using a bookshelf. ) the stackiny books trick was such a good tip.
Excellent video! Subscribed! You have explained a common problem in a simple way and I love your channel.
As always great stuff man
The problem is u don't, u don't have to hold a position this is the key.
One of the best video ever, you give autonomy to the person u watches, this is so rare nowadays even with journalists.. U did a top job
You’re very smart and I really appreciate your research
This video is GOLD for me!! Thank Sir ❤❤
simple, very useful, to the point, great!. Thank you very much.
Thanks a lot for your guidance. You have explained it and made it so simple to follow.
Glad it was helpful! Thanks for the support
I been doing postures, wrong. And causing issues in back and neck. I learned today that -
the legs should be back to give a balance.
And keyboard should be near.
Which I been doing wrong from a long time, I mean basic things like this I found the flaw. You used really well, with base thinking.
Thanks man!
Thank you so much for helping me stay healthy.
this is actually so helpful, thank you !
Thanks a lot for making profound research on this topic!
Thank you man, awesome advice!
High quality content THANK YOU!
I have been sitting like this (feet under hips) for years and all my back/torso fatigue+occasional pain went away. I found it super comfortable, same position as my motorcycle.
Thanks alot for these tips
Great tips!
Thanks for the video!
When the video started I tried to find a posture that is naturally most comfortable. I automatically put my legs back. And then in the video later you show exactly the same posture. Bang On! I wonder why I never tried to try to put the legs back earlier. I guess I should get a MacBook stand and a wireless keyboard for the neck position. Thanks a lot. You've got a subscriber. And hope I'll have a comfortable sitting during my PhD😇.
Haha, yeah, it makes sense that you instinctively took this position. It comes naturally! Thanks for the support! I wish you all the best with your PhD 💪
very good demo and explanation thank u
Thank for sharing.
I will try all tomorrow
As I was watching the video, I've realised that I spend most of my computer time in this position any way - it just feels comfortable, and only when I think about "good"posture, I switch to this straight and rather uncomfortable one. Looks like, I won't be switching any more. thank you.
Yet another great video tackling the subject of posture, thank you Yiannis!
Thank you Gonçalo!
Brilliant. Thank you so much.
I haven't been able to use a computer for years and years, I'm laying in my bed on my phone right now and that's how I use the internet. I want to get back to using a computer one day and you may have saved me years off of how long that's going to take to get me back to using a computer.
I'm really grateful.
I'm so glad to see that this video helped you! Keep it up and thanks for sharing this! 🙏
Amazing Video my friend. Well done!
I sit all day and never had big back problems or similar - my secret is that I can't sit still and change positions all the time. Really glad that you included that towards the end!
So whats the interval?
Every 30 minutes seems to be a commonly recommended interval. @@sreerajcalicut
Very very useful! Thank you Yiannis!
Good tips. As a practical alternative to a fancy rocking... stool like that, having a "wobble cushion"(?!) is a great way to be less static during sitting. At least it helps me a great deal for gaming at home, working in the library or at my desk job now. A bit weird to sit on at first, but you can get used to hit quite quickly. Can highly recommend.
Thank you for sharing this 🙏! Sounds like a good budget way to break away from the traditional fixed chair position.
Thank Your so much for your relatable guidance!
incredible video!
Fantastic video. I am going to try this out
"..you need to activate your lower back muscles that eventually get tired and you fall back" YES! Been struggle with this for the longest time! I'm going to give your tips a try thank you!
Exactly! Give it a try!
Thanks Man, I saw a chair from Japanese that have a sitting position exactly like u showed in the video before but don't really understand why it look like that. Now I understand more and going to buy it.
You are awesome. Thank you so much Yiannis!
Most sensible video on topic! Thank you for valuable information, keep up the good work!
Greetings from Turkey :)
Great video!
Good stuff, thank you!
I agree 100%. As I am having slip disc and this position suits me the best.
Great research!
Video's are becoming better and better my man! Keep it up! :D
Thank you friend, I appreciate it!
Great video! I've always struggled with another problem that if you are typing a lot using conventional keyboard when you bring it closer to you to maintain that 90 degree elbow angle you lose neutral position at your wrists. So as video says no position is good for the whole workday, you have to alternate between them and mix in some exercise time. Or you can type until you feel discomfort and then switch to something that don't require keyboard use, like reading something.
Fully realetable man!! That is out of typical video that told us to sit like a robot for a long time.
This is amazing! i will definitely be doing this now
Give a try!
Now, That's really great content, finally something I can relate to !
AMAZING VIDEO, thanks! What if I don't have a Key board? What do you suggest for my Laptop?
Another fantastic video!
this is a godsend. thank you so much
Thank you very much for this video. As someone who works in the IT industry, having to sit down most of the day in front of a screen is a pain and I always feel fatigued after a long day's work.
Your tips surely helped with this.
Try working out.
Wow. This has not crossed my mind, like ever. Thanks for the quality tips.@@ross-morozov
Thank you so much for making this video! Quite an eye-opener. Trying to find a similar stool in my region or a direct distributor.
Loved your video! I have a doubt when putting my elbows far back, i always though that having them in the desktop would be advantagious in the prevention of wrist paint when typing. Having the elbows going down the desk inmediately feels awkward for the wrist.
What do you think, maybe the height of the seat should also be a variable, maybe if the elbows are far back BUT higher than the desk would be of help in relieving wrist pain.
Thank you for this!
Great video, appreciate it
Brilliant. This might be the single most life changing video I watched.
Wow, thanks for the support. I’m glad you found this so helpful 😁
Very practical and helpfull!
Hi @yiannischristoulas I have a couple of questions here:
1) it hurts my knees to have them bend like this since I have hondroplasia (I don’t know if I spelled that correctly English is not my mother language), are there any other solutions ?
2) the swinging chair looks like it puts a lot of stress to the male prostate like the bike chair does, is it safe for longer sitting hours ?
3) for people that can not reach due to height (too tall or too short) the desk and properly angle their arms what do you suggest ?
Hi Yiannis, thank you for the informative videos, they help a lot. But, I have a question. How I should position my head while I am studying because I generally write on paper on an iPad and I can't position my head to look forward?
Found this extremely helpful, do you have any tips /could you do one on how to shot properly on a couch/car something tha you can’t position your feet under you
great video man... thank you
Wonderful tips. Thanks a lot! 🙂🙏
My pleasure!
Your video is great!!!❤❤ I wonder if you have any suggestions on ergonomic chair user?
Thanks very informative and useful🎉
Thanks for that! How wide should the armrests be (for chairs that have armrests)? Should the hands be close to the body, or can they be a bit wide?
worked perfectly for me!
Very interesting video. I'm going to repeat what as already said by others, but it's really nice to understand what good posture is for desk work. I think lately, my body tends to this posture naturally.
From the suggestion you shared on the description, I assume any stool that allow to be in this position comfortably (and and move) can be used, no need fancy kneeling chairs or others.
i love this and agree w everything
i would add hands/wrists tho
the position of hands and wrists not only affects the wrists themselves but the rest of the arm and the shoulders and spine as well
i went to a split keyboard that tilts so my palms can face one another and i can never go back
I just got diagnosed with mild scoliosis and military neck after using an ergonomic (?) chair for 1 year. Before that I was using a dining set chair and I was positioning my spine and legs in the way that you show in the video. Looking back, it was a poor and expensive decision on my part. I wish I had seen this video sooner.
Thanks for you!
Wow! Super helpful. I always have trouble maintaining the 90 angle on my legs
Thanks for the video, really helpfull! I wonder if the arms rests in the chair is good or bad for the posture or the arm articulation, could you comment on that?
How can you solve the problem of desk edge pressure on your forearms? Having elbows below the desk is great for your shoulders but then your forearms land right on the edge of the desk... A lower desk maybe?