How To Fit A Desk Chair To Your Body

How To Fit A Desk Chair To Your Body


Hi everyone, how are you going? Karen Finnin
here Physiotherapist and Director of Online
Physio. So in the last video we talked about how to choose the right chair for
you for your office, and today we’re talking about how to fit it to you. Just
the chair first, and then we’re going to talk about adding it into your actual
desk. So first things first just have a seat in it now. If you’ve selected the
right chair there should be a little gap between the front of the seat pan and
the back of your knees, and sit nice and far back in the chair. Now the first
thing that I want you to do is find the lever that tilts the backrest back, and
we want to tilt that back a little bit okay? I’m just going to bring it forward
again to show you. We used to think the theory was we wanted a 90 degree angle
between the backrest and the seat, and therefore in your hips as well, and
that’s all very good and well in an ideal world where we maintain good
posture all day every day, but look reality is, we know this is not the case
and unfortunately when you’re seated bolt upright like so, the only way to go
is forward. So when you fatigue and slump the head’s drifting forward, the
shoulders are drifting forward and that’s when we develop pain and issues
in our neck. So instead the theory now is that if you can tilt your backrest
slightly back it actually puts you in a position where you’re further back, your
head is slightly forward, but now when fatigue sets in gravity will pull you
back towards the chair rather than drifting you forwards when my seat was
upright. Do you see the difference? From here me relaxing is simply me sinking
into the chair and not really changing position much. So really what we’re
looking for is about a 100 to 110 degree angle here. In layman’s terms basically
from bolt upright just tweak it back a little bit to the point where when you
feel you slump you don’t really go anywhere.
Now from there we also want to adjust the height of the backrest. If you’re
sitting upright and you put your hands into the small of your back, that is
where your lumbar support should be sitting. So slide your whole backrest up
or down accordingly so that you feel that the sticky out bit of your backrest
is nestling into that spot where your hands want to go when you want to put
them in the small of your back. Okay I have adjusted mine already so mine sits
in there beautifully. Now that you’ve got the backrest and the lumbar roll height
correct, just have a look at the seat pan tilt. My lever is here. This will tilt the
actual whole chair forward or back. So because I’ve adjusted the backrest
perhaps I might find a different point is a bit more comfortable. Again don’t be
shy to tip back slightly so that your fatigue point is to nestle into the
chair in the same position, rather than crumpled forwards. Then it’s all about
the height. Adjust the height to the point where your feet are resting flat and
squarely on the ground. Don’t worry about your desk or computer at this stage, we
just want to see what the ideal height for your feet is. Good contact on the
floor with the whole sole of your feet and your knees not higher than your hips
basically. So you want good contact along the seat as well. Then what I want
you to do is grab yourself a tape measure and measure from the floor to
the top of that seat pan and just write this measurement down and remember it
for next time. In the next video I’m going to talk about sliding in to your
actual keyboard and desk and getting the rest of the setup right for you. We’ll
see you next time Bye

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