Vícios posturais no computador - Um mal moderno
Autor: Drª Ana Paula - Fisioterapia e Pilates | Publicado: 2010-12-29T12:31:00-08:00

Muitas pessoas me perguntam qual a postura correta a ser adquirida durante o uso do computador. Como Comentei no post anterior, a postura sentada é uma das mais agressivas ao disco intervertebral Seja para os internautas ou para os que utilizam o computador como fonte de renda, uma postura incorreta pode trazer diversos danos a sua saúde, tais como dores nas costas e no pescoço, braço, fadiga física, Ler, Dort e esgotamento mental. Segue então uma pequena lista de dicas:&nbsp;
  

Jamais      coloque a tela do computador virada demasiadamente para cima obrigando      você a olhar nessa direção.
Uma      mesa muito baixa, por outro lado, lhe obriga a ficar numa postura      prejudicial à coluna, pescoço e braços, curvando-se todo o tempo. 
Nunca      devemos forçar o pescoço e a coluna vertebral. Mantenha o teclado alinhado      à tela, sentando-se de frente para o computador. 
Quando      a cadeira está muito baixa em relação ao teclado, você é forçado a ficar      permanentemente em uma posição inadequada, tensionando os braços e ombros.      
Nunca      fique mais que duas horas inteiras no computador. Saia e relaxe por pelo      menos 5 minutos. 
Apóie      sempre os pés no chão. E mantenha os punhos alinhados ao digitar. Na      verdade, o certo mesmo é ter um apoio em baixo deles. 
  

  
&nbsp;Postura Ideal  


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 <![endif]-->  1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; O ângulo de visão deve ser aproximadamente de 20 graus;2.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Filtro de vidro ajustável em altura, profundidade e inclinação;3.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;Teclado a uma boa distância da tela, na mesma altura dos cotovelos, mantendo-os na cintura quando estiver teclando e apoiando o antebraço na mesa quando usar o mouse;4.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; O encosto da cadeira deve ser ajustável em altura e profundidade. As costas devem tocar todo o encosto;5.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Altura ajustável da cadeira de modo que fique com os pés na frente, apoiados ao chão e joelhos a 90 graus;6.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Manter boa distância entre os olhos e a tela;7.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Altura ajustável da mesa;8.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Espaço suficiente para movimentar os joelhos;9.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Apoio para os pés.Alongamentos
Segue abaixo uma figura com dicas de alongamentos que podem ser feitos durante os períodos de descanso. Cada uma deve durar pelo menos 15 segundos e devem ser feitas cerca de 2 repetições cada.