August brings thoughts of the new school year, and the start of fall sports and activities. It has always filled my heart with a mix of excitement, and also a bit of sadness knowing that the long, and relaxing days of summer with my kids at home, are ending. But
many of us creating newworkspaces, it is important to consider the chair you sit in (for back support), the position of your hands, wrists, elbows, shoulders and neck (relative to your key board to reduce strain on those joints), and even where your screen is relative to your eyes (to reduce eye strain and headaches). Now that working fromhome is here to stay (at least for now), you will help yourself and your children feel better, think more clearly, and sustain these work postures for the weeks and possiblymonths to come. By choosing proper chairs, desks, and work surfaces that are best suited to your body, you will find that working from home can be more comfortable and even enjoyable. You or your kids may even want to brighten up your workspace with our “Tin Can Pencil Holder” (which of course can hold anything – even a few fresh flowers or a succulent plant).
Join us for a conversation about the best ways to set up a workstation at our upcoming Zoom Education Event: “Spines: Back to School” August 21, 2020 from 4:00 PM to 5:00 PM (Meeting ID: https://us02web.zoom. us/j/85445956573) You may also want to schedule a telehealth consultation for one of our PTs to review your personalworkspaceandmake recommendations. You may done this by calling our front desk to schedule 303-799-6336.
this year, we are all facing a different reality. Most families are not jumping into the normal routines of last fall, instead we are trying to determine how to work and/or perform school activities from home, either part-time or full-time. It is with this in mind, that this month we share guidelines on how to best set up a computer workstation at home. With so
We are always here to help and support you,
ErgonomicWorkstation Ideas • Consider sitting and standing at your workstation. Changingbetween thesepositions every 30 to 40minutes call alleviate joint strain, muscle tightness, and pain that comes from sitting (or standing) too long in prolonged postures. • Thekeyboardshouldbepositioned1 inchabove elbows. Forearms should be supported on an arm rest or desk to reduce neck/upper shoulder strain.
between your back (at thewaist) and the chair. • There should be 2-3” between the front of the chair and the back of your kneeswhen you are sitting all of the way back in your chair. Suggestions for Height-Adjustable StandingDesk Converters • VariDesk ($395): https://tinyurl.com/y669gxnk • Vivo ($189.99): https://tinyurl.com/yd8qhd7v • AIRLIFT ($159.99): https://tinyurl.com/y2gnulg4 Ergonomic office products can also be found at Relax the Back (www.relaxtheback.com)
• Hands and wrists should be in a straight line with forearms. Keep your wrists straight – not bent up, down, or deviated to the side. • Your feet should rest comfortably on the floor or on a slightly angled footrest when sitting. When standing knees should be slightly bent. • Sitting, hips should rest at 90º. Knees 90º or more with both feet supported on floor or a foot rest and your bottomshould sit back in the chair so your spine is supported by the back of the chair. Lumbar (lower back) support can come from the chair or a small pillow placed
• Keep your head upright and chin level, keeping shoulders relaxed. Sit or stand as “tall” as possible. • Make surework area iswell lighted, but not too bright. Place monitor parallel to windows for the best lighting. Draw the shades when the sun is bright to reduce eye strain. • The monitor should be 20-30” from your eyes depending upon visual activity. The top of the screen should be at eye level.
Do you suffer with pain? We can help you get back to living pain free call us today 303-799-6336
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