Lock-Down Ergonomics: Postural Check-In

Joints must be in a neutral position

DON’T DO THIS -

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Hands + Wrists

  • Flex or extend wrists greater than 45 degrees - repeatedly OR prolonged duration

  • Ulnar or radial Deviation - repeatedly OR longer than 10 seconds

Shoulder

  • Elevate higher than 45 degrees - repeatedly or for prolonged duration

  • Hold in “Shrug” position - repeatedly or for prolonged duration

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Neck

  • Flex greater than 30 degrees - repeatedly or for prolonged duration

  • Extend to look above eye height (especially if you are poking your chin forward) - repeatedly or for prolonged duration

  • Rotation greater than 20 degrees - repeatedly or for prolonged duration

  • Side-flexion - Don’t do it aside from stretching

Back

  • Flexion greater than 20 degrees - repeatedly or for very prolonged duration (greater than 15 minutes)

Keep the work close to the body

  • Keep the things you use regularly (mouse, keyboard) in the “Popcorn Zone” (meaning: similar to distance where you can easily maximize hand-fulls to your mouth without dropping any on the way)

Avoid bending forward

  • Bend with the knees and keep the back straight with a turned on core if you need to access something low down

  • Use a sloped surface so reading materials are easier to see without leaning forward

A twisted trunk strains the back

  • Engage your work station (monitors and keyboards) directly in front of you

Alternate postures as well as movements

  • Check out this blog

  • Alternate sitting with standing and walking

  • Use pillow or towel to support the spine curves, and change their positions every 20 minutes

  • Use your chair adjustments regularly

  • Ensure sufficient legroom, otherwise your leg posture is stuck in position for too long

Limit the duration of any continuous muscular effort

  • The dose makes the poison, make sure you don’t take too much (of even a good thing)

Prevent muscular exhaustion

  • listen to your body, it will tell you when you are getting tired

  • If the muscles aren’t holding you up, you risk overloading ligaments and joints

More frequent short breaks are better than a single long one

  • Snack on small movement every 20 minutes, and enjoy a big snack every hour by getting up and moving the entire body

  • Frequent movement snacks will also make you more productive!

Mark Borslein