The Wrong way and the Right way to Sit at Work

Everyone knows that sitting at a desk all day, isn’t the best for our health. We’ve all been there, after a long day in front of the computer feeling the strain on our neck and shoulders. Unfortunately, our jobs often dictate that we need to spend long hours at work in front of the screen. However, there are number of simple things we can all do to help promote correct posture and alleviate the aches, pains and tiredness caused from sitting at a desk. We sat down with Santina ‘Bam’ Philips of Ursus Fitness to learn 6 simple points for perfect desk posture.

So firstly, let’s take a look at some of the wrong ways to sit at your desk. Whether we’ve done it ourselves, or seen our colleagues doing it, these sitting styles can often be seen around the office!



Time to get serious about desk posture as Santina breaks it down into 6 simple steps for us.


  1. Lower Back


Your lower back should be placed firmly against the back of the chair. This prevents rounding of the hips and uses the lower part of the chair to support your whole back.


  1. Foot work


Place your feet firmly on the ground. Both the ball and heel of the foot should be in contact with the floor. If you’re feet can’t reach, this is a sign your chair height is too high. Planting your feet firmly on the floor provides a solid base which evenly spreads out any pressure on your legs.


  1. Elbows


Your elbows should be neatly tucked in at your sides. Arm rests should be placed at the natural resting point of the elbows, ideally creating a 90-degree angle between your upper arm and forearm. Positioning your elbows too high or too low whilst you work can create stress on your shoulders.


  1. Hands


Place your keyboard at forearms length away from your body to prevent any leaning or rounding forwards over the desk.


  1. Eyes


Make sure your screen is at eye level. A low screen causes you to bend your neck which causes prolonged stress on your neck and shoulder muscles. This is the number 1 reason for neck complaints!


  1. Move!


This has to be the most important point of all, MOVE! Of course, we’re not suggesting you actually perform squats at work. However, standing up, walking around and stretching out at least every 30 minutes is a must in order to increase the flow of oxygenated blood to your muscles. It could be as simple as going to the water cooler to fill up your glass – a great opportunity to hydrate too!


Santina founded URSUS Fitness in 2015 with her business partner Gary Manwaring. Located in Sai Ying Pun, URSUS Fitness is Hong Kong’s Premier Strongman Gym boasting an array of iconic equipment. The name URSUS, meaning Bear, derives from Latin reflecting the gym’s raw approach to fitness. The pair met on Lamma Island flipping tractor tyres, swinging sledgehammers, lifting kegs, atlas stones, sandbags, slosh tubes and log bars. Both hail from the UK and have an extensive background including boxing and Muay Thai finally deciding to bring it all under one roof offering functional training at it’s finest, and funnest!

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