Over the past couple of years, I’m sure you’ve heard about the risks of sitting for too long at computers, on the couch, and in the office chair. One of the ways people have tried to get up off their bums, yet still be productive, is by using a standing desk. But, you may be doing yourself more harm than good if your posture at the desk isn’t proper.
Today we are going to look at the proper posture to use when you are working at a standing desk. Standing desks are good if you stand in a way that transfers weight efficiently through your bones, ensuring that your muscles don’t have to work to hold you up. In other words, if your bones are well-aligned, the muscles won’t have to overwork themselves. For this to happen successfully, a number of factors need to line up.
Your pelvis must be in a neutral position. The pelvis is like the hub of a wheel, and everything that happens above and below it is determined by its positioning. Follow these basic guidelines to ensure you have good posture when standing.
Below the pelvis:
The thigh bones should line up below the hip sockets. The tendency is to allow the thighs to sink forward which puts strain on the thigh muscles and the ligaments of the hip.
Your knees shouldn’t lock back into hyperextension. The upper and lower leg should be in a direct line with one another. Hyperextension puts a huge strain on the ligaments at the back of the knee.
If the shin sits at a right angle to the floor, you can bear weight evenly throughout the entire foot.
Above the pelvis:
Viewed from the side, the center of your shoulder girdle should line up with the center of your pelvis. If the thighs are leaning forward, it’s likely that the upper trunk will move backward to compensate.
The unfortunate response to the shoulders and upper back moving behind the hips is that your head tends to move forward in response. This puts a lot of strain on your neck.