Ergo what?

Posture is hugely important in the 'G method' running style, which is my addition to the whole running form paradigm . Obviously this includes posture while running, but more importantly, posture when not running. It makes sense that if most of us are running just a small percentage of our daylight hours, the activity and posture the rest of the time is probably equally or more important to think about. When I work with a runner who is in front of a computer all day, I know that if they have slouched posture it is going to influence their overall posture while running too. So, let's talk about ergonomics for a moment. (For the record, via the Back School of Atlanta, I am a Certified Ergonomics Specialist). Ergonomics is the science of adapting a workplace to fit the worker. I will address the needs of the basic desk jockey and how you can be more mindful of your desk set-up.

First off, there is no such thing as perfect posture which can be used all day long. A key part of desk posture is the concept of taking frequent breaks so the postural muscles get a change from the constant stress of being in one position. Though not commonplace, I feel the advantages of having a standing desk are enourmous. I digress. Relate this concept of frequent breaks to the Galloway method of marathoning. This method of running inserts bouts of walking into long runs to give the running muscles a break. At the desk, think of taking a break every 30-40 miutes to stand, or stretch or both. This will hit the reset button on your muscles. In the long term they will thank you for this. With regular breaks, muscles are less inclined to become irritated because they are not stressed for such a long duration.

Create a mental checklist for your desk posture by thinking about your posture from the ground up: feet are flat on the floor (use a box or book to rest you feet on if your feet don't reach the floor), your knees are flexed to 90 degrees, your hips are flexed to 90 degrees ( or slightly higher than the knees if that is more comfortable), elbows are flexed to 90 degrees AND forearms resting on armrests! To me this is a key element- don't let the weight of your arm and gravity pull your shoulders down. This places stress on the lower part of your neck because many of the muscles that attach to the shoulder blade connect to the neck. Because of this connection, when the shoulders hang down unsupported it creates compression on the neck. Needless to say, the discs in your neck do not like this. Support your forearms such that their weight is neutralized because the armrests are doing the work of holding them.

Continuing to move up the body, you want to make sure your shoulder blades are tucked back towards the spine. Recognize that when you slouch not only does your neck poke out like a turtle but your shoulders round forward and the shoulder blade pulls away from the spine.

This allows the front of the shoulders to get tight, the mid back to get stiff, and the neck to stress. So, keep those shoulder blades back as you sit up tall. The posture of the neck should be tall. Think about someone pulling you up by a string attached to the top of your head. Your chin should be gently tucked down toward you adam's apple.

Another important element is making sure your lower back is supported. There are all kinds of products out there for this if your chair does not have it built in to it. A reasonable place to start is taking a towel and rolling it up like a tootsie roll and placing it behind the lower back. The goal is to maintain the normal curve in your lower back. It should snugly cradle your back so that you do not fall back into the chair. However, the roll should not be so big that it pushes you forward into an excessively arched position.

The above comments talk about the posture of the worker but let's focus a bit more on the desk set up. Think about your set up facilitating continued upright posture. For example, a monitor that is too low is going to facilitate slouching. A monitor that is at eye level will encourage the person to stay in a more upright position. The same could be said about a keyboard- too far away encourages slouching. Keep the keyboard and mouse close so you do not have to reach out for them. When your forearm is supported, and the elbow is at 90 degrees, the keyboard should be right there for you.

A laptop presents some challenges. If the monitor is at eye level, then you have to reach for the keyboard. If the keyboard is in reach, typically the monitor is out of place. I usually suggest that a person invests in a plug in keyboard so they can have it close by while the monitor is raised to eye level. You would also need a plug in keyboard to make it work.

To review, have a desk set-up that encourages good posture: the chairs is high enough for feet to be flat, knees and hips at 90 degrees of bend. The forearms are supported with the elbows at 90 degrees. The keyboard and mouse are within immediate reach, monitor is at eye level. Overall posture is just like mom wanted- upright and tall!

Not sure your set-up is right? Take a picture of you at your workstation and email it to me. I would be happy to give some feedback......

T