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 Okay Healthy Writers….

So now that you are sitting in a supportive chair with adjustable arm rests and height

and your screen is at eye level

and the light is on, so you don’t strain your eyes

and your wrists are supported by a pad or an extra fancy external key board

and your external mouse is just the right size (so your wrist isn't unsupported)…

and you take breaks

and you feel good…..

NOW WHAT?

It is time to exercise and stretch.

The benefits of exercise do not need to be documented here.

I’m going to give you my favorites, the exercises I do every day.

If you can give them a catchy name, I will send you a special prize!

EXERCISES THAT COUNT:

1. Cardio vascular exercise: when in doubt, walk. Even if you only have fifteen minutes. Walk at a brisk pace or on your treadmill/elliptical.

2. Stretch your hamstrings. When your hamstrings are tight, we slump to pick up the slack.  


3. CRUNCHES. On an exercise ball or floor. Nice and slow. Back on the ground.

4. Lower back strengthener: on all fours, with back in stable neutral, lift opposite arm and leg. Switch sides. Repeat.

Here are two back stretches that might help, too:      (if they hurt, don't do them!)

5. Push ups. Ten.

6. Wrist stretch: on your back, hold arms straight, at 90 degrees to the body. Flex wrists (the opposite way they would arch at the computer) HOLD.  

7. Still on your back: stretch your neck gently: side to side,        then in sitting, bring your nose to your shoulder.  HOLD!!!!!

8. If you are a runner: you know your calves and quads need stretching, too. If you are not, think balance: Every big muscle needs strengthening and stretching.

Are you tired just reading this???

Put on music!  Count 5, 6, 7, 8!!!!!

Have a great writing day!  Remember: if you can come up with a catchy name for my exercise list, I will really, seriously, send you a prize!!!!

-Sarah Aronson

Good morning!

Did you sleep well?  

When it comes to setting up an ergonomic work station, the key words will be

NEUTRAL

and

SUPPORT.

Here is a cartoon of a man exhibiting excellent body mechanics.  Doesn't he look good????  





Your work station works for you, when it does not ask you to overwork or strain any muscle or joint.  

Self Evaluation (from OSHA guidelines):

1. Head and neck to be upright, or in-line with the torso (not bent down/back).

2. Head, neck, and trunk to face forward (not twisted).

3. Trunk to be perpendicular to floor (may lean back into backrest but not forward).

4. Shoulders and upper arms to be in-line with the torso, generally about perpendicular to the floor and relaxed (not elevated or stretched forward).

5. Upper arms and elbows to be close to the body (not extended outward).

6. Forearms, wrists, and hands to be straight and in-line (forearm at about 90 degrees to the upper arm).

7. Wrists and hands to be straight (not bent up/down or sideways toward the little finger. YOUR WRISTS SHOULD NOT BE FLEXED OR TWISTED AT ALL.

8. Thighs to be parallel to the floor and the lower legs to be perpendicular to floor (thighs may be slightly elevated above knees).

9. Feet rest flat on the floor or are supported by a stable footrest.



SEATING–Consider these points when evaluating the chair:

10. Backrest provides support for your lower back (lumbar area).

11. Seat width and depth accommodate the specific user (seat pan not too big/small).

12. Seat front does not press against the back of your knees and lower legs (seat pan not too long).

13. Seat has cushioning and is rounded with a "waterfall" front (no sharp edge).

14. Armrests, if used, support both forearms while you perform computer tasks and they do not interfere with movement.


KEYBOARD/INPUT DEVICE–Consider these points when evaluating the keyboard or pointing device.

16. Input device (mouse or trackball) is located right next to your keyboard so it can be operated without reaching.

17. Input device is easy to activate and the shape/size fits your hand (not too big/small).

18. Wrists and hands do not rest on sharp or hard edges. Wrists are supported.

MONITOR–Consider these points when evaluating the monitor.

19. Top of the screen is at or below eye level so you can read it without bending your head or neck down/back.

20. User with bifocals/trifocals can read the screen without bending the head or neck backward.

21. Monitor distance allows you to read the screen without leaning your head, neck or trunk forward/backward.

22. Monitor position is directly in front of you so you don't have to twist your head or neck.

23. Glare (for example, from windows, lights) is not reflected on your screen which can cause you to assume an awkward posture to clearly see information on your screen.

WORK AREA&ndash

 Good morning!

Special thanks to Sarah Johnson for taking us to the Bologna Book Fair last week.  I think I can speak for Sarah Sullivan and really...all Sarahs everywhere, when I say that next year, all the Tollbooth Sarahs should go!

For this week....

I'm going to put on a hat I haven't worn since I started writing seriously: physical therapist.

For ten years, I was a licensed PT and for years before that, a certified trainer.  While a PT, I mostly worked with people with neurological injuries: traumatic brain injuries, spinal cord injuries, and strokes.  But for a short stint, I did an orthopedic rotation.  During that time, I worked with many, many people with repetitive motion injuries sustained at work.

A REPETITIVE MOTION INJURY is an injury to a part of the body that is caused by performing the same motion over and over again, thereby straining the body part.

STRAIN occurs when the body part is called on to work harder, stretch farther, impact more directly or otherwise function at a greater level then it is prepared for.  The immediate impact may be minute, but when it occurs repeatedly the constant straining WILL cause damage.

And PAIN.

EVERY YEAR, many people who work primarily on computers suffer from these injuries.  Like when we are on deadline.  Or on a creative roll.  The most common problems are tendinitis and carpal tunnel syndrome, but writers also often experience neck and back problems.

And PAIN.

There is nothing that stops the writing process more than PAIN.

Now...You would think a writer who had been a PT would be able to avoid injuries like this, but you would be wrong.

Here is me BEFORE my work station evaluation:  



It's terrible.  My laptop keyboard is significantly above elbow height, even with a raised chair.  I sit with my head forward.   (Look at that neck!!)  Think about the strain on my wrists to work on the high key board!

BAD WRITER!!!!

But I have to be HONEST:  When I am teaching and drafting and not paying attention to my work station, this is what I look like.  This is why I experience PAIN.

And once I am in the pain cycle, writing is...well....a pain.

Seriously, if you are one of the lucky writers who has never experienced back pain, let me assure you: it stops the writing process.  My ergonomic assessment has really helped.  Since I got help, no more pain!

So STAY TUNED!  

This week, I will provide work station basics.  

Do's and Don'ts.

Strategies to STOP the pain and avoid getting injured again.


For now...here is my tip of the day:

TAKE BREAKS from