The standing work station, in contrast to the traditional sitting station, forces our spines into the upright position for which we are naturally designed. Standing encourages body movement that is otherwise eliminated when we sit. Attributes of the standing workstation are as follows; decreased disk problems, decreased arthritic and degenerative changes, decreased repetitive stress injuries like carpel tunnel and thoracic outlet syndrome, decreased headaches and less “end of day fatigue.”
Based on ergonomic recommendations here are some tips for setting up a standing desk of your own:
- Stand up tall, sternum out, and shoulders back. Look straight ahead. Get in a comfortable stance with your feet shoulder-width apart.
- Desk height should be comfortable for you. Your arm angle should be at about 90 degrees.
- Have the monitor at the correct height. Eyes should be at the top third of the monitor.
- Make sure to wear comfortable shoes and get a floor mat for extra padding under your feet.
- You might try one foot up on a small stool then alternate to have the other foot on a stool and then stand with both feet planted on the floor. Do not lock your knees and keep a slight bend in them at all times. This alternating posture helps the back and hips not be in one position for too long.
- Change your stance and stretch often. This keeps soreness away and helps with muscle/joint fatigue.
- Take sitting breaks if you feel you need to. Barstool height desk chairs are available for stand stations. Make sure to have an elevated foot rest.
- When first starting out, alternate between standing and sitting for 1-2 hour periods of time. Slowly work up to standing 70-80% of your day.
- Exercises to do one time an hour; shoulder blade squeezes, neck stretches and leg stretches. Please ask and we can provide handouts for each.