How to Sit at a Computer

So many of my clients, whether they are actors, speakers, doctors, or editors, have to sit at a computer for their business.  Almost everyone has a website or a social media presence which requires them to sit at a computer.  Kids now have to do their homework on iPads or computers.  One reason I chose Alexander Technique as a career was because I did not want a job where I had to sit at a computer.  Even I have to spend time at a computer writing blog posts, sending emails to clients, and doing accounting.

 

Sitting at a computer, especially for long periods of time, leads to poor habits of posture taking over.  These painful and compressive habits impact your experience of confidence, vitality, and body language.

 

Some of the worst postural habits I observe are:

  • Head pushing forward towards the computer screen
  • Ribs collapse forward compressing the lungs and diaphragm
  • Hips tuck under which shortens the spine
  • Breathing becomes shallow and breath rate has to quicken

A participant in one of my workshops, shared this video with me from YouTube.  I like it because it uses clear and understandable images to demonstrate support for the head, neck, and spine.

 

Watch the video now (I did not make this video)

Some other recommendations I would share are:

  • Your body is designed to move. Do not sit for long periods of time.
  • Get up and move.
  • Notice your body moving with your breath while you are at the computer
  • Yawn and stretch throughout the time you are at the computer
  • Give yourself the most space possible across your chest and abdominal wall
  • Allow your spine to have length along the curves (You don’t want to straighten the spine
  • Have the bottom of your feet flat on the floor or some other surface
  • MOST IMPORTANT – Your awareness of your body is more important than the computer.  Pay attention to your body and make conscious choices of how you want to sit at the computer.

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