I am so glad to be back and be strong again!
My ultimate goal was to try to be active as much as I could do it, we know the success is the result of the hard work and effort, but I let myself get stuck by having neck injured with tremendous pain for several weeks
I was sitting and keeping a bad posture for too long resulting in severe neck and back pain.
Unfortunately, I had to learn the painful way to understand the how is so important to have correctly set up your computer workstation use good work habits.
I can tell you seriously
Prevention is better than a cure
What I have learned is to push my hips as far as back as they can go in the chair
To adjust the seat height so my feet are flat on the floor and my knees equal to or slightly lower than my hips
To change the back of my chair to a 100o reclined angle, I bought recently a new chair that has an active back mechanism to allow me to make frequent position changes
I can adjust the armrest in that case my shoulders are relaxed
Best to position your keyboard directly in front of your body
And to improve your keyboard height so that your shoulders are relaxed your elbows are in a slightly open position 100o to 110o and be sure your wrists and hands are straight
Take short times 1 to 2 minutes stretch breaks every 20-30 minutes
and take a break after each hour of work
Be sure to stretch essential muscle groups, shoulders, upper back, low back, abdomen and legs to help decrease stress and protect your joints
Rest your eyes by covering them with your palms for 10 to 15 minutes
I feel free to be out of pain now and so relieve
I am seriously excited about starting again and be back into the community.