How to Sit at a Computer

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How to Sit at a Computer
(YouTube, 2014)
page 1/2
http://www.youtube.com/watch?v=PnqTkHQFTEo
My name’s Mark Walsh from Integration Training. This is a quick, easy and free video on how to
optimize your state. So think of this as defragmenting the human operating system. What I mean by this
is that our bodies and mind are integrated and this is the basis from which we do whatever our work is.
The first video is on posture. Most people’s computer posture is a bit like this. They’re slumped and they
can’t breathe properly ‘cause this area is compressed and their head and neck is forward like this, which
means that the muscles of the neck and the back have to work very hard to stop the person (from) just
falling forward.
Ah, so this makes them tense, anxious and tires them out and makes their mind not so clear for their
work.
Um, a better posture for working is to stay upright, yet relaxed. The easiest way it is: put your feet flat
on the floor so you have your knees aligned with your ankles, your hips slightly level or slightly above
your knees and to be sitting upright. You have two sit-bones, which is kind of an unstable structure; a
rolled-up towel wedged just below your coccyx and then you can sit back on that in a way which enables
you to stay upright. And it helps if you have a separate keyboard from your screen so you can raise the
screen up to roughly eye-level or just below that. That way you can stay upright without having to bend
down.
So there you have it: posture for being more relaxed, more alert and having a sharper mind.
Vocabulary
01. to optimize your state
02. what I mean by this
03. whatever our work is
04. a bit like this
05. they’re slumped
06. ‘cause = because
07. neck
08. forward
09. tires them out
10. to stay upright
11. put your feet flat
12. knees (pronounced “nees”)
13. ankles
14. your hips
15. slightly level
16. sit-bones
17. a rolled-up towel
18. wedged just below your coccyx
19. in a way
pour optimiser votre état
ce que je veux dire par là
quelque soit notre travail
un peu comme ceci
ils sont penchés, affaissés
parce que
cou
en avant
les épuise
se tenir/rester droit
poser vos pieds à plat
les genoux
les chevilles
vos hanches
à peu près à la même hauteur
les os sur lequels nous sommes assis
une serviette enroulée
calée juste sous le coccyx
de façon
page 2/2
20. to raise the screen
21. up to roughly eye-level
22. without having to bend down
23. so there you have it
24. to have a sharper mind
élever l’écran
jusqu’à peu près au niveau des yeux
sans être obligé de se pencher en avant
et donc voilà
avoir un esprit plus aiguisé
How to Sit at a Computer
(YouTube, 2014)
Exercise: fill in the blanks with the correct words
My name’s Mark Walsh from Integration Training. This is a quick, easy and free video on how to
optimize your _s________. So think of this as defragmenting the human operating system.
état
_W______ I _m__________ by this is that our bodies and mind are integrated and this is the basis from
ce que je veux dire
which we do _w____________our work is.
quelque soit
The first video is on posture. Most people’s computer posture is _a_b_____ like this. They’re
un peu
_s_______________ and they can’t breathe properly ‘cause this area is compressed and their head and
penchés / affaissés
_n_________ is __f____________ like this, which means that the muscles of the neck and the back have
cou
en avant
to work very hard to stop the person (from) just falling forward.
Ah, so this makes them tense, anxious and _t_______ them _o______ and makes their mind not so clear
(les) épuise
for their work.
Um, a better posture for working is to stay _u___________, yet relaxed. The easiest way it is: put your
droit
feet _f______ on the floor so you have your _k_______ aligned with your _a__________, your _h______
à plat
genoux
chevilles
hanches
_s___________l__________ or slightly above your knees and to be sitting upright. You have two sità peu près
à la même hauteur
bones, which is kind of an unstable structure; a _r_________-u______ _t________ just below your
serviette enroulée
coccyx and then you can sit back on that in a way which enables you to stay upright. And it helps if you
have a separate keyboard from your screen so you can _r__________ the screen up to
élever
_r___________e____- l_________ or just below that. That way you can stay upright without having to
à peu près
au niveau des yeux
_b__________d_________.
se pencher
So there you have it: posture for being more relaxed, more alert and having a _s_______________ mind.
plus aiguisé