My last post was all about posture, it is very important to get your posture right when at work or the gains you get from exercising won't be as great. It could even lead to problems if your muscles are tired and you're posture at work is all wrong.

So what is the best posture at work?

Well for many of us most of the day is spent sat at a computer screen or office desk.

The following information, along with tips on posture in my last post will help to get your posture into shape at work.

The Monitor
The monitor should be at eye level so that you only need to move your eyes to see the whole screen. Having to look down or up puts strain on your neck and muscles to your head leading to headaches.

Raise the monitor using a monitor stand or a selection of large enough strong books.

The monitor should be square in front of you. Not to the right or to the left but right in front. Looking to the side, together with other bad habits, will twist the spine and neck.

The Keyboard
The Keyboard should be straight in front of you and easy to reach. Your wrists should be fairly straight (see the red line in the picture above).

You may want to invest in a wrist support, which lays in front of the keyboard.

The Mouse
Keep the mouse close to your keyboard and work area. Your lower arm should be about parallel to your desk with your elbows just a little lower.

Don't let the weight of your arm rest on the underside of your wrist. There are special mouse pads with a gel wrist rest which provide great support.

The Chair
You should be sitting right back in your chair not perched off the front. Pull your chair right in so that your fingers comfortably reach the keyboard and so that your back and shoulders are straight and supported by the back of your chair.

Tilt your chair forward so that your knees are about 20-30° and as much as as 45° lower than your hips. (See the picture above) If you do not have a tilt option on your chair then sit on a wedge cushion to give some extra lift at the back of your seat.

Movement
Get up from your desk at least once every hour. Walk around or do a small chore to give your body some movement.

When sitting, change the position of your feet or rock about in your seat occasionally. This raises your body temperature just enough to help prevent tiredness.