Our body is most efficient – strong, powerful, able to sustain movement for longer periods – when it is in good alignment.
Maintain a neutral position – not too flexed forward, or extended back. In the middle, as when shaking hands.
When using your hands, for example to lift, carry, scrub, wipe, reach or hold something, a good rule of thumb is to position your hands so that the thumb is facing up. Here in a slightly outward-rotated position, your shoulder will feel strongest, and limit strain through the shoulders (as well as the neck and arms)
Portable devices (phones, tablets, laptops) mean we’re increasingly spending even longer in front of a screen, in all sorts of locations which means we’re in all kinds of weird postures/positions.
Desk ergonomics: These guidelines apply to standing desk setups too!
Elbows bent at or below 90 degrees when typing/using a mouse with your forearms supported
Wrists should be in neutral (not bent forwards or back)
Shoulders relaxed – not hunched up by your ears
Screen at, or just below, eye level
Both feet well supported/grounded.
Natural curves of the spine maintained in alignment = ears in line with shoulders, in line with hips. Avoid slumping, leaning to one side, or poking your neck forward to peer at the screen. If sitting, alignment supported by the chair. If standing, avoid standing on one leg and crossing your feet at the ankle.
If sitting: Knees and hips at right angles (90 degrees) or less (=knees slightly below your hips.)
Not ramrod straight like a tin soldier, nor slumped like a couch potato….
Whether in sitting, lying, standing, or any other movement we perform, it’s ideal to maintain the natural S-shaped curve of the spine.
Quick check/reset: 1) allow your back to lengthen as if being drawn up by a string attached to the top of your head, 2) gently draw your navel towards your low back (keep breathing though!), 3) shoulder blades drawn towards each other, and towards your tailbone (feel this open up the front of your shoulders and chest), 4) tuck your chin in, feeling long at the back of the neck, so that your ears are in line with your (now well-positioned) shoulder blades.
Do you need an appointment with a physio? Book online here, or call us on (08) 9448 2994 now!