Lock-Down Ergonomics: Postural Check-In
Joints must be in a neutral position
DON’T DO THIS -
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
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
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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!