The right posture at your desk
Extensions for Google Chrome
Sit up straight. A correctly adjusted office chair, desk and monitor are a must, and so is a good posture at your desk. If you use Google Chrome as your browser, the PostureMinder extension ( http://bit.ly/2m1EkIA ) reminds you at specified time intervals to sit upright. You can even turn on a separate reminder to get up and walk around a bit. A comparable browser add-on is Limber ( https://bit.ly/2m2GMi3 ). It is also advisable to take short breaks regularly. The Stretch Reminder browser extension ( https://bit.ly/2jZ80oY ) tells you when to stretch, according to a schedule that you can amend yourself. And if you don’t mind doing some short, simple exercises at your desk, you can install DeskAthlete ( https://bit.ly/2k1eaVD ).
Tools for your computer
RSIGuard ( http://www.rsiguard.com ) is an application for Windows and Mac that protects you against repetitive strain injury, a painful overuse of your hand or wrist due to excessive use of your computer mouse. The tool lets you automate all kinds of mouse movements and link them to keyboard keys.
Tip. If you enable the AutoClick function, you won’t even have to click on the mouse anymore: as soon as you stop moving, an automatic click will be simulated. It takes some getting used to this, but it works.
Rest periods. RSI Guard can remind you of rest periods, while it also presents adapted body exercises. RSIGuard can be tested free of charge for 45 days and costs £54.50, but there are cheaper Windows alternatives, such as Big Stretch Reminder ( https://monkeymatt.com/bigstretch ) and Workrave ( http://www.workrave.org ).
Tip. On Darebee ( https://darebee.com/100-office-workouts.html ) you can download a free pdf with 100 office workouts.
Mac users can install the free Dejal Time Out tool ( https://www.dejal.com/timeout ): it lets you configure the desired breaks and their duration. The tool can even temporarily block your computer, literally forcing you to take a break regularly. Alternatives include EyeLeo ( http://www.eyeleo.com - free for Windows) and the even smarter SmartBreak ( https://inchwest.com/smartbreak - €13.70 or £12.20, for Mac and Windows).
Use your webcam
The free Nekoze ( https://questbe.at/nekoze ) is a handy program for the Mac: it uses the built-in webcam to monitor your posture. Initially, Nekoze is far too strict, but if you relax the settings a bit, a pop-up will tell you when it’s time to adjust your position. An alternative for Windows is Postureminder ( https://www.posture-minder.com - $19.99 or £16.25 for up to three computers).
For smartphone users
Even using a smartphone can lead to physical problems such as head, neck and shoulder aches. On Android devices, the SmartPosture app ( https://smartposture.net ) constantly monitors your posture. It will send you reminders, while the program also keeps statistics. For iPhone users, there is the comparable Simply Align ( http://simplyalignrehab.com/simply-align-app ).
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