Does your office chair provide sufficient support to your arms? Read on to learn how to adjust your office chair armrests.
When investing in an office chair, do your neck, shoulders, hands, and arms a favor by choosing one with an adjustable armrest. In 2017, the Journal of Physical Therapy Science published a research, which revealed that appropriately configured armrests may reduce discomfort or pain in your shoulders or neck.
Ergonomic experts explain that without correct shoulder positioning and forearm support, the deltoid muscles, the upper trapezius, and other muscles that impact this area stay active at a low-intensity level. Constant activation of these muscles leads to neck pain and other complications.
Hence, you must adjust your office chair armrests, regardless of where you’re working. Here are some valuable tips to adjust office chair armrests from an ergonomic trainer:
Arm Rest Height
The main aim is to position your arms correctly to reduce the amount of stress on your shoulders and neck. The armrest must be adjusted so that you can achieve a neutral wrist position. This is a position where your hand extends from your forearm and you don’t need to flex your wrist up or down to reach a mouse or keyboard.
Different chairs have different ways of adjusting the armrest height. In some cases, you’ll need to pull a lever or press a button at one side of the armrest to move it in the correct position, while in others you may simply need to pull the armrest up or down to lock it in its new position.
Armrest Width
You also need to customize your office chair to fit your specific body type and facilitate different tasks you regularly perform on your workstation. This is where adjusting the armrest width comes into play. Ideally, your elbows should be directly under your shoulders, so adjust the armrest width accordingly.
However, not all office chairs allow you to adjust the armrest width so make sure you purchase one that comes with this feature.
Armrest Pivot
Although pivot adjustment is not important for most users, it’s a necessity for those prone to a condition called kyphosis. This is when your upper back rounds forward, which in turn causes the shoulders to round forward, too. Adjusting the pivoting armrests correctly helps you contract the rhomboids in the back and stretch the pec muscles in the front. This is the remedial exercise that physical therapists recommend to reverse kyphosis.
Armrest Depth
If you like to recline on your office chair or sit closer to the desk, then adjusting your armrest depth is important. This is done by sliding the arm pads backward or forward as per your needs. This way, your arms will continue to receive support even when you’re reclining on the office chair. Without this adjustment, there’ll be a wide gap between your armrests and the back of the chair, which limits arm and elbow support.
These were some critical tips to adjust your office chair armrests.
