Deskercising may be too much for you after last week. We understand that some of you may be self-conscience at the office and reluctant to break out of your shell in a physical way.
There is GOOD NEWS! for you shy folk. A study reported in 2010 by NIH indicates that by just imagining doing the stretch can have similar good effects as physically doing them. And if you combine the mental and physical, well there is just no telling where you might end up on the awake and productive scale. So go ahead, sit there quietly and get to mental stretching, you can do it . . . we won’t tell anyone.
Chair Adjustments
We’ll get back to the stretching next week. This week we want to make sure that while you are sitting that you are starting from a good position.
If you have ever witnessed one of our adjustment sessions you may remember that these are all just guidelines. We heard a story from one client where an “Ergonomist” had instructed ALL of the people in one department that their chairs should all be set the same – which of course is ridiculous.
Chair adjustment is a very personal issue. Unless you have a twin working with you, your adjustment will likely be very different from the person(s) next to you.
Once you have made the initial adjustments to match the guidelines – alter them to fit your body comfort, size, weight etc. If you are most comfortable sitting like a pretzel and you don’t feel stressed or tight or walking like a pretzel at the end of the day. . . then go for it.
If on the other hand you are tight, scrunched over, can’t straighten up at the end of the day you may be in a poor posture while sitting and you may be sitting too much. Maximum time sitting before taking a short stretch break is about 45 minutes. You will feel much better at the end of the day if you take these micro breaks to let your body stretch and relax.
As you can see in this picture the starting point for proper sitting is pretty much like we were taught when young. Sit up straight, put your back against the chair (it can’t support you if you don’t use it), make sure your arms are in an open position and the computer monitor is about an arm’s reach away from you.
Your desk top is most likely between 28.5 and 30 inches from the floor, this is pretty standard. What isn’t standard is each person’s upper body dimension. In order to get your feet flat on the floor you may be too low for the proper arm position. If this is the case a foot rest is going to be required to allow you to raise your seat higher. Now you may say that you shouldn’t have to get one . . . and I would respond that unless your company is popping for height adjustable work tops, a foot rest is pretty standard equipment.
Another option is to use a keyboard tray or arm to lower the keyboard and mouse (don’t use one where the mouse has to be on top of the desk) in order to be in a proper alignment.
We offer complimentary ergonomic reviews of your work space to give you suggestions to areas of discomfort, email mbrooks@interiordimension.com to set one up.
Now that you have made the adjustments so you look like the picture, use it this way for several days. Things you will notice.
1 – It will most likely be uncomfortable at first. This is normal. You have to give your body a chance to adjust. If after 2-3 days if it’s still uncomfortable then make some changes and keep them for several days before changing. You have to get past the muscle memory to find a new level of comfort and productivity.
2 – You should feel stronger towards the end of the day (provided you are also taking proper breaks).
Let us know how it goes, we love to hear from you on your office experiences.
Next week we will have our next installments on the office stretching (Deskercises).