How Not to Become A Chair

I am becoming a chair. I used to be a flexible human... only 7 weeks ago! That is, before my work became virtual. I am very thankful to still be working. Period. I now sit in a chair and desk designed for occasional use only. I am a pediatric occupational therapist. I am used to working while commando crawling on the floor, lily pad jumping and carrying heavy objects setting up therapy sessions every hour. Closing all my standing and movement rings by lunch! I am NOW keenly attuned to the creaks and groans and stiffness after a day’s work sitting at this computer desk for 8 hours straight, 5 days a week. It seems unhuman to be this immobile! I cringe at the thought of losing my flexibility! I do not want to become a full fledged antique wooden chair like the one I am sitting on. Do you want to join me in my quest for spinal alignment, creakless movement and flexibility??? If so, read on… I have compiled a few ideas:

Review Your Ergonomics.

Using your laptop just won’t work without a separate keyboard. Unless your eyes are at your clavicle level. Using a laptop stand with separate keyboard will. It aligns your forearms and fingers for typing and separately, your eyes for viewing. Doing virtual from your bed or couch as seen on TV won’t either. Nor will your child’s preschool table, the ottoman… Your body will scrunch and contort, without circulation, your neck will look like a goose (it is actually called "goose neck deformity") as you adapt to the laptop and the set up you use . As your virtual client only really looks at your background (keep it simple!), you can get away with a “rigged” system for your body that feels awesome! You can be creative people! Think of the alignment possible off screen! You might not find it in grandma’s chair, a dining room or living room chair. If that is all you have, add firm supports to customize as noted below in the diagrams. Please consider we are all unique with different thigh lengths (seat depth), lower leg lengths (top of seat to floor height) and arm length (top of keyboard to floor height). Standard chairs and desks are made to a mathematical generic human. There are also other options....

Whittensphysiotherapy.com.au

Laptop with Stand and Separate Keyboard VS. Standard Computer?

Using a laptop alone for long hours causes leaning forward and neck/back strain. Over time, can easily cause permanent neck and back rounding, as is visibly present with long time users. With a separate keyboard, allowing the monitor positioned higher to your eye level, can maintain your skeletal alignment and keep you upright in human form (vs. chair form). Raising the laptop on a few books works great as well as a purpose built laptop stand, allowing use of a separate keyboard.

Example of laptop desk: us.macally.com

Variety of Positions

Other position options use different muscles to prevent overuse strain and increase flexibility. Consider sitting on a kneeling chair, a stability ball or standing. There are standing desks, sit to stand desks and adjustable tables and desks out there. As long as our forearms and feet are fully supported, we can move our pelvis and spine.

spine-health.com

spine-health.com

uncagedergonomics.com

Add Movement and Fun!

And yes, treadmill and cycling desks are a thing! With movement comes flexibility! There have been year-long research studies using treadmills at 2 mph in the workplace noting increase in productivity, weight loss (up to 8 pounds a year!) not to mention benefits in circulation and weight bearing preventing osteoporosis. Movement keeps our brains engaged, our eye hand coordination at expert level and lubes up our joints throughout the day!

Steelcase Walkstation

Fitdesk2.0

uncagedergonomics.com

Uncagedergonomics.com

Forget to Move?

Sometimes the clock seems on fast forward and we are not present to the passage of time. This is when reminders to move could come into play. There are many! Some are designed for mobile devices while others are for Mac or PC or both. Here are a few activity and break reminders:

Mobile Device Apps

· Stand Up! The Work Break Timer - IOS

· Break Time – IOS/Android

· Standapp -IOS

· Move Daily to Stay Healthy- IOS

· Randomly RemindMe – Android

Desktop Apps

· Awareness- Mac/Windows

· Healthier Break Reminder - Mac

· Time Out- Mac

· Big Stretch Reminder- Windows

· Eyeleo- Windows

· Workrave – Windows

· PC Work Break- Windows

Bottom Lines:

1. Notice YOUR body’s unique measurements and the ergonomics of what you have chosen to use for your workspace.

2. Laptops almost never work for workstations (remember, except for those of you with your eyes at clavicle level) without a stand and a separate keyboard.

3. Movement is ESSENTIAL throughout the day. We humans are created to move!

Alison Stewart, M.Ed.OT( c )

Occupational Therapist and Coach

http://www.aspireotcoaching.com