- Correcting the shoulders is easier and a lot different than the traditional way. When we correct the shoulders, we actually correct the position of shoulder blades. Ideally the shoulder blades should sit parallel to the rib cage. We normally tend to squeeze them back. This actually brings the medial (inner) border close to rib cage which causes altered mechanics of the shoulder. Simple cue to correct them is bringing them back and down. To master the movement required, here is a simple test. Stand with your back against the wall. If you are feeling the tip or the medial border of shoulder, your shoulder blades are not sitting correctly. Now move them back and down, and stop when you don’t feel the tip or medial border of the blade. Practice this to have injury free shoulders.
- For head, tuck your chin in and get a double chin. Wrong, you don’t need to have a double chin to keep your head in neutral position. Unless it is there because of other reasons such as overweight. Once you have corrected all the above you will notice that you head is actually extended. This means you will be looking higher than your straight eye level. Just ‘look straight’ and your head will be in neutral position, easy!
- The other areas are your elbow and hand position. Bring your hands close to your body so that the elbows are at 90° and beside your body.
Ergonomics correction for workstation
- Good lighting
- Adjustable chair and desk – to adjust according to individual requirement. Feet can rest firmly on floor and arms can rest on table while keeping elbows at 90°
- Screen should be in front and at eye level. Distance between screen and eyes can be between 18 and 24 inches
- Wrist support for mouse and keyboard
- Mouse and keyboard at same height as elbow and hand. Adjacent to each other
- Document holder to prevent looking up and down continuously
If in doubt it’s better to consult and get the workstation ergonomically setup by an occupational therapist or physiotherapist.
It is also advised not to sit for more than 30 minutes at a stretch. Try to get up, walk and stretch to minimize the effects of prolonged sitting on the body. Getting up at regular intervals helps in improving blood circulation, reduces stiffness in muscle and joint, and also reduces that constant pressure on the spine.
Stay tuned for the next article on correct standing posture and exercises to maintain a good standing and sitting posture.
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