Sitting mistakes we all make, according to a posture expert

Good morning!

My upper body is extremely sore from boxing.

This soreness does not indicate muscle growth; contrary to popular belief, soreness occurs whenever there are new stimuli, in other words, you do something your body is not used to.

Pain, however, is different. It can result from either a direct incident or accumulation, with the latter being more common in the lower back.

According to the European Agency for Safety and Health at Work (EU-OSHA), MSDs (Musculoskeletal Disorders, or body pain) account for nearly 60% of all work-related illnesses in the European Union and contribute significantly to absenteeism.

If you sit for more than 4 hours a day, today’s newsletter could be life-saving.

P.S. The only time I sat down this week was to enjoy an Angus Beef Burger.

Next week, I’ll be discussing how to keep visceral fat at bay while eating out daily.

Let’s dive in. I won’t waste time telling you how bad sitting is—you already know that.

Instead, today you'll walk away with a clear checklist you haven’t seen before, courtesy of my occupational health mentor, posture guru, and world-renowned ergonomics expert, Olivier Girard.

Chair adjustments

We will consider 4 different levels:

1. Seat
   

   • Set the seat depth so the back of your knees lightly touches the seat without pressure.

   • Adjust the seat height to ensure your heels are flat on the ground.

   • Modify the seat angle for comfort.
     

2. Lumbar Support
   

   • Adjust the lumbar support height and, if available, inflate it for optimal lower back support.
     

3. Backrest
   

   • Set the backrest angle to provide support without leaning too far back.

   • Fine-tune the tilt mechanism and tilt resistance to allow slight movement while keeping you supported.
     

4. Armrests
   

   • Adjust the armrest height, distance, angle, and front-back position so your arms rest naturally, maintaining a 0 to 20-degree angle.

Screen Adjustments

First, calculate your dominant eye:

Your dominant eye is the one your brain prefers for processing visual information. Knowing which eye is dominant helps you position the gun’s sights correctly, leading to greater accuracy and consistency.

I considered six different rules to adjust this:

1. Screen Tilt
   
   Adjust the screen tilt to face you directly.
   
   Avoid excessive neck flexion, common with mobile devices. Use a laptop only as a screen with a separate, adjustable keyboard.
   

2. Progressive Lenses
   
   Position the screen lower, at the bottom of your glasses, especially with near-vision or computer glasses.
   

3. Visual Field
   
   The visual field is about 60 degrees wide. If using dual screens, they won't both fit within this field.
   
   Place the primary screen in the center of your dominant eye and the secondary screen on the side, used only 20% of the time.
   

4. Setup for Traders
   
   When using multiple screens, arrange windows based on their importance and frequency of use to optimize visual comfort and efficiency.
   

5. Avoid Negative Tilt
   
   Negative tilt causes glare and reflections, leading to visual disturbances and poor posture.
   
   Place screens perpendicular to light sources to minimize reflections. Adjust brightness and contrast oppositely for better visual comfort.
   

6. Prevent Dry Eyes
   
   A screen that is too high forces your eyes to open wider, leading to evaporation and dry eyes.
   
   Adjust screen height and light levels accordingly, especially in air-conditioned environments.
   
   Take regular breaks (20-20-20 rule) to rest your eyes and prevent strain.
   
   Every 20 minutes, you should take a 20-second break and look at something 20 feet away.

Olivier’s 4 rules of posture

1. Keep the back flat to avoid slouching, hollowing, or twisting.
   

2. Relax the neck to ensure proper blood flow to the brain and arms, which also supports the lymphatic system.

   

   9 contributing factors to neck tension.
   
   

3. Posture begins with the feet and moves upward. Proper foot positioning is essential to prevent back damage; correcting foot posture can resolve most posture-related issues.
   

4. Avoid prolonged excessive pressure on joints or muscles, whether from vertical loads, muscle contractions, joint angles, or hard surfaces.

Ergonomic accessory red flags to watch out for

1. Foot Rest
   
   A footrest can replace the floor, but it’s not as effective as placing your feet directly on the ground. It should be large, flat, and horizontal.
   

2. Wrist Rest
   
   Ideally, your wrists should float while typing, but be aware of the position relative to the numeric keypad.
   

3. Cushion
   
   If the chair is too deep, a cushion can help, but remember that cushions can slide and are not as effective as a well-designed office chair.

P.S. I just opened two slots for September after 2 of my students graduated after 90 days. start are available for executives who want to work directly with me.

We will fix your health markers, optimise your hormones, and improve your body composition. 

Click here to apply and book a free introductory call with me