Lessons from Move Well: Ergonomics
Why Posture and Movement Breaks Matter for Your Health
Whether you're a desk jockey, a phone enthusiast, or just someone looking to improve your posture, our recent workshop on Ergonomics was packed with practical tips to help you move better and feel better!
You can dive into the highlights from "Move Well: Ergonomics," below or watch the video above for all Dr. Nate’s tips.
The Meaning of Ergonomics
Ergonomics is the science of designing tools, spaces, and tasks to fit people better and make work more comfortable, efficient, and safe. Leveraging ergonomic principles helps reduce strain, prevent injuries, and improve overall productivity.
The Importance of Movement
Dr. Sikora started the workshop with a simple yet powerful reminder: our bodies are built to move.
Every joint, every muscle, and every bone is designed for motion. If we don’t use them, we risk losing their functionality. This is why maintaining good posture and ergonomics is crucial, especially in our modern world where many of us spend hours sitting at desks or staring at screens.
Posture: The Key to Efficient Movement
Your posture is more than just how you sit or stand; it’s the foundation of your body’s structure and function.
Proper alignment ensures that your joints move efficiently, reducing wear and tear. Whether you're sitting or standing, your posture should be tall and aligned. Imagine a string pulling you upward from the top of your head, keeping your spine elongated and your body balanced.
Image courtesy of the American Posture Institute
Sitting Posture Tips:
Sit with your buttocks all the way back in the chair to use the chair’s support effectively.
Align your hips directly under your shoulders, and your shoulders under your ears.
Visualize that string pulling you up to maintain a tall posture.
Standing Posture Tips:
Keep your hips aligned under your shoulders and your shoulders over your hips.
Ensure your head is directly above your shoulders to avoid unnecessary strain.
The Power of Posture Breaks
One of the standout strategies from the workshop was the concept of "posture breaks."
These are quick, hourly reminders to reset your posture and give your body a break from static positions. Here’s how to do a simple posture break:
Sit or stand tall, aligning your body as described above.
Turn your palms upward to open up your chest and shoulders.
Roll your shoulders up, back, and down.
Extend your head slightly to restore the natural curve in your neck.
Take three deep belly breaths, inhaling through your nose and exhaling slowly.
Image courtesy of the American Posture Institute
These breaks are essential, not just for your posture, but for your overall well-being. They help reduce stress, improve circulation, and keep your mind sharp.
Ergonomics for Phone and Computer Use
In today’s digital age, our phones and computers are almost like extensions of ourselves. But improper use can lead to "tech neck" and other issues.
Dr. Sikora shared some valuable tips on how to combat tech neck, whether on your phone or computer:
Phone Usage:
Hold your phone at eye level to avoid bending your neck forward.
Limit your screen time to prevent strain.
Computer Usage:
Position your monitor so your eyes hit the top or middle of the screen.
Keep your keyboard and mouse at a comfortable height to maintain a 90-degree angle at your elbows.
Stand more than you sit, aiming for a 3:1 ratio of standing to sitting time.
How to Create an Active Workspace
An active workspace is one where movement is encouraged and facilitated. Here are some tips to create one:
Use a standing desk or a desk converter to alternate between sitting and standing.
Ensure your workspace allows for a full range of motion.
Keep frequently used items within arm’s reach to avoid unnecessary stretching or twisting.
Stretching and Flexibility
Sitting for long periods can shorten your hamstrings and hip flexors. This leads to discomfort and a decrease in function. Dr. Sikora recommends incorporating stretches into your routine to maintain flexibility. Consider using an angled foot support to stretch your calves while seated.
Final Thoughts
Ergonomics is not just about comfort; it’s about enhancing your quality of life. By making small adjustments to your posture and workspace, you can significantly reduce pain and stress, and improve your overall health. Remember, the key is consistency. Make these practices a part of your daily routine, and you’ll soon notice the benefits.
If you have any questions or need personalized advice, don’t hesitate to reach out.
And remember, keeping up with your chiropractic appointments is a great way to ensure your body stays in top shape. If you haven’t scheduled your next visit yet, now’s the perfect time to do so. We’re here to support you on your journey to better health!
⬇️ Download your copy of the API Lifestyle Posture Habits PDF!
