In case you didn’t already know, sitting is the new smoking. It’s also a pretty prominent feature of most coder's lives. Coding is a stationary, ch...
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Heed these warnings well, folks. You do NOT want problems with those intervertebral discs becoming prematurely compressed (they'll already do that sufficiently on their own as you age -- don't accelerate the process with extended sitting/bad posture/bad ergonomics).
Ask me how I know.
What do you recommend sitting posture wise? I have a crappy chair I hate but I don't want to spend $500 on a new chair. Though I use it 10-12 hours DAILY.
What's your recommendation? I am exercising regularly (3-4 times a week). Mostly strength elements - calisthenics. I did try yoga though and I loved it. But I hardly can find motivation to do it daily or just regularly.
There are a lot of good online resources for good ergonomics for tech workers -- find one and follow its guidance.
This one looks pretty good: techrepublic.com/article/10-ergono...
For me, it's all about keeping the spine aligned, shoulders relaxed and back (avoiding that rounded-shoulder tech worker slump), forearms parallel to the floor, keyboard closer to you so you're not reaching for it, and keeping the head and sightline to the monitor neutral -- you don't want to be looking down at your monitor like you do a cell phone. Basically avoid anything that's going to be putting a compressing force in one direction on your cervical vertebrae for extended periods of time.
I already experience the rounded-shoulder problem. I have been gaming since I was 8 years old when I started sitting in front of my PC all day. I become overweight and my shoulders are rounded. So that's crap. Though I lost the extra weight and now I am fit, I still have the same rounded shoulders. I haven't done anything to fix it though so yeah....
Thanks for your reply! Gotta check out that link!
Bringing as much movement as you can remember to will help. Also, tractioning the spine (deadhangs from a pull-up bar) can work wonders!
do the reverse poses from what we mostly do, do you do so much sitting , then do yoga that make you do the reverse of sitting, like standing, backbending, twisting, an etc.I had bad headache before (in every morning) because I have my screen time and sitting during the day (8-5), then I do yoga regularly,joins some classes, then it's gone! no neeed fancy chair at all :)
Really good post Daragh! I started yoga a month ago and I cannot be more in love with it. My column is rectified and my kinesiologist recommended me yoga as a way to correct my postures. I'm slowly noting improvements!
Wonderful! What's the biggest improvement you noticed?
I have my shoulders better aligned! haha. Now I pay more attention about my postures while I'm working, and I have more lengthening :)
Gesundheit!
Lol!
Wow, It would love to try those yoga poses as I have been so distracted from my code for few weeks. I have also seen my great yoga exercises from this site: yogaoftheheart.com.au/best-yoga-bl...
Wonderful reminder, thank you! Yoga has been healing people for generations. Mind, body, heart and soul – the key to becoming a healthy and happy human being lies in maintaining the wellbeing of these four components, no matter what your age. If you’re looking for yoga pants with a little extra support, these colorful compression leggings from Its All Leggings might be the perfect fit.
Oh thank you so much for catching that, I really appreciate it! I'm glad the poses help. I'm absolutely interested to hear that too (I've heard the names elsewhere, I think my editing was inconsistent!)
I'm hopeful to put together more yoga for programmers resources soon :)
Thank you so much for sharing this article. I also do the same steps after completing my work. I will recommend you to buy a printed yoga mat and do yoga on it.
Sometimes lifting heavy objects or doing any other work in the routine requires strength and flexibility of the body. But due to lack of strength, it can be quite difficult to do that work. People who do not practice yoga often assume that yoga is primarily for relaxation As you suggest 5 Yoga poses like Forward fold, Cobra pose, Seated twist, Low lunge, Plank pose best for daily workout. Thanks for sharing , if anybody looking more advance in yoga join the 200 Hours Yoga Teacher Training Course Online.
Wonderful reminder, thank you!
Thank you for this. I've implemented most of these poses in my morning routine. Really good to start the day with a few stretches.
Excellent. Good to get the body and brain going as soon as you can!
Oh man thanks! By I don't catch all the instructions. Will be too much if you can upload a video/videos doing the excerises?
Yes I plan to! If you head over to my site and sign up to my mailing list I’ll send it later!
Bookmarked right away. Thanks for all of this info
Good article, Thanks!