Ergonomics for Writers Part Three: Stretching

By: Catherine Dilts:

Your muse is perched on your shoulder, pouring inspiration by the bucket into your mind. You are in the groove. Two hours into your marathon writing session, you notice an annoying twinge in your back. Your wrist aches. Or maybe there’s a pain in your neck you can no longer ignore.

You may not think of writing as a physically demanding activity. Sure, it’s not on the same level as construction work, waiting tables, or performing surgery. However, the repetitive motion of typing, the long hours sitting in front of a computer, and a poorly arranged workstation can take their toll. Stretching can prevent aches and pains, and alleviate them when they do happen.

In Ergonomics for Writers Part One, we covered posture and the correct adjustment of your chair and desk. Part Two explained how to avoid eye strain and wrist damage.

Professional ergonomist Mary Plehal shares her ergonomic tips for office workers. Even the most exercise-averse writers can benefit from these simple steps.

Aches and Fatigue

• Aches and fatigue are preventable and are a sign that ACTION should be taken
• Addressing aches and fatigue early can prevent a work injury or general ‘wear and tear’ that can lead to arthritis
• Inform your manager or supervisor immediately if you feel aches or fatigue
• Don’t assume you’re ‘just getting older’ or that aches and pains are to be expected

The Benefits of Stretching

• Reduced muscle tension and increased muscle length
• Improved joint mobility
• Enhanced muscle coordination
• Increased circulation
• Increased energy levels (from increased circulation)
• Delayed onset of muscle fatigue
• Enhanced performance in skilled activities
• Improved posture
• Mental relaxation

Safe Stretching Don’ts

• Don’t stretch cold muscles, warm up first
• Don’t bounce, go slow and steady
• Don’t compare yourself to others
• If you’ve had a hip replacement, don’t cross your legs or bend past 90 degrees during a stretch
• Don’t stretch to the point of feeling sharp pain
• Don’t wait until you’re sore to stretch

Safe Stretching Do’s

• Start with good posture before you stretch!
• Try to relax the muscle you are stretching
• Stretch in the opposite direction of your main work positions (that usually means backward)
• Breathe easy and deep, don’t hold your breath
• Take your time

Good Stretches for Office Work –

Below are 9 recommended stretches for writers.

Remember….

• A well adjusted chair combined with good posture will greatly increase sitting comfort
• No one position is good all of the time. Get out of your chair and move/stretch often.

When all else fails  –

The University of Michigan offers these details for computer stretches:

https://www.uhs.umich.edu/computerergonomics#exercise

But what if good posture and stretching don’t cure what ails you?

When to seek medical care: See a clinician if you experience:

• Constant pain
• Numbness
• Weakness
• Other problems that interfere with daily tasks

Conclusion-

This ends the three part series on Ergonomics for Writers. Many thanks to Mary Plehal, professional ergonomist. I hope you’ve been able to use tips for adjusting your work area, reducing eye and wrist fatigue, and stretching to avoid injury.

Other resources:

https://www.osha.gov/SLTC/etools/computerworkstations/

http://ergonomics.ucla.edu/office-ergonomics/4-steps.html

http://ergo.human.cornell.edu/DEA6510/dea6512k/ergo12tips.html

http://www.allaboutvision.com/cvs/ergonomics.htm

About the Author: Catherine Dilts is the author of the Rock Shop Mystery series, while her short stories appear regularly in Alfred Hitchcock Mystery Magazine. With a day job as an environmental regulatory technician, Catherine's stories often have environmental or factory-based themes. Others reflect her love of the Colorado mountains, fishing, and running. The third book in her Rock Shop Mystery series arrives October 10. You can learn more about Catherine and her writing at: http://www.catherinedilts.com/

Ergonomics Pt 2 Eye Fatigue & Keyboard/Mouse Use

By: Catherine Dilts

Ergonomics for Writers Part Two: Preventing Tired Eyes and Aching Wrists

Mary Plehal, professional ergonomist, generously shared valuable information specific to writers. Last month, we covered correctposture and chair adjustment. Today we’ll learn how to prevent eye and wrist fatigue, proper desk organization, and monitor adjustment. Your particular needs should be verified by your health care practitioner.

What I take away from today’s tips is that we must adjust our work stations to suit our bodies, and not the other way around. As much as is possible in your situation, make your work environment ergonomically correct. Don’t let preventable aches and pains end your writing sessions early. The better you feel physically, the longer you’ll be able to write!

Prevent Eye Fatigue

Colorado is a dry climate. Dry eyes and eye fatigue are common. Mary’s tips will help you keep your eyes happy.

• The 20-20-20 Rule:
• Evert 20 minutes take 20 seconds and focus on something 20 feet away
• Closed Eye Rolls: Close eyes, roll eyes in different directions- up, down, side to side, circles
• Make sure your font is big enough for your viewing comfort
• Dry air? Consider moisturizing drops
• Avoid reading or doing crossword puzzles on breaks

Safe Keyboard Use

I have a tendency to stick my elbows out while typing, not unlike a chicken attempting to take flight. When I follow Mary’s next tips, I have less fatigue in my shoulders and upper back.

• Keep elbows close to sides
• Avoid repetitively or constantly bending wrist to the little finger side of the hand. People with broad shoulders or torsos may benefit from an ergonomic keyboard
• Use the lightest keystroke possible
• When not actively typing, rest your hands

Safe Mouse Use

That little critter next to your keyboard can be problematic. It’s not so much about your hand, as the position the mouse puts your wrist into, and where you place the mouse on your desk.

• Avoid repetitively bending your wrist toward the little finger side of your hand
• Position your mouse directly next to the side of your keyboard
• Consider a mouse that allows your hand to drape rather than hover (no gap should be between the mouse and your palm)
• A mouse that turns your thumb slightly upward prevents wrist contact pressure with the desk and rotates your arm in a more neutral position

Desk Surfaces

The next section some of you won’t like. I often claim I need the clutter, and that I know where everything is if people will just leave my stacks of junk alone. I have to admit, being organized has its advantages. Not only does a clean and tidy desk prevent fruitless searching for misplaced items, but it also has ergonomic benefits.

• Keep things organized and uncluttered. Clutter decreases mental focus and energy
• Make enough space for adequate keyboard/mouse space, wrist rests and forearm support
• Avoid contact pressure from resting wrists on desk edges- move your keyboard back or get a wrist rest (note: your body tolerates contact pressure better on the forearms than at your wrists)

Desktop Organization

• Keep frequently used items within reach
• Avoid frequently reading hard copy that is laying flat on the desktop to prevent neck bending and twisting

If a copy stand is used, place it in a location that is close to the monitor(s)

If a keyboard tray is used, don't place the mouse on the desktop if it requires reaching forward or to the side

Monitor Positioning      

No matter what type of monitor or desk you use, you should be able to make the following adjustments to encourage proper posture.

• The monitor(s) should be centered in front
• Monitors should be approximately fingertip distance away when reaching forward
• The top of the monitor screen should be approximately even with eye level
• For those people who wear multi focal or progressive lenses, the monitor should be lowered to prevent tipping the head back (consider task specific computer glasses)

Position Change

Now that you’ve gotten everything adjusted correctly, you need to cement all the settings, right? Wrong! Changing position relieves fatigue and prevents aches and pains.

• The best position is a new position– change positions frequently
• Tweak your positions slightly throughout the day:
• Move keyboard closer or farther away
• Move wrist rest closer or farther from keyboard or mouse
• Slightly change the tilt on the chair back
• Move the copy stand to the other side of the monitor
• Take micro breaks: Find reasons to stand up and move regularly

Non Traditional Work Settings

So you get your home work station adjusted correctly. That’s great, but what about when you work elsewhere? While traveling, at a coffee shop, or on a cushy chair in a sunny window?

• Regular long durations of laptop use are not recommended. Minimize sofa and coffee shop time
• When working on the sofa, place a pillow behind your lower back for support
• Pause frequently to stretch in the opposite direction of the position you’ve been maintaining (neck, back, hips, shoulders, hands)
• Try to create some forearm support on the tabletop or with pillows
• When at home, use a separate monitor and keyboard or a stand for the laptop and a separate keyboard (these are very portable and can be brought to a coffee shop)

 Thanks to Mary Plehal, professional ergonomist, we’ve learned about avoiding eye strain, and how to set up a work station correctly to minimize wrist fatigue. Join me next month for a continuation of the series. What happens when you do feel aches and pains? Stretching, the topic of next month’s ergonomic article, can help. Additional thanks goes to Mary Plehal for her professional advice and illustrations for Ergonomics for Writers!

About the Author:  Catherine’s fifth published short story appeared in Alfred Hitchcock Mystery Magazine’s May 2016 issue. The second novel in her amateur sleuth murder mystery series, Stone Cold Case – A Rock Shop Mystery, is available on-line via Barnes & Noble and Amazon, and in e-book for Kindle. She anticipates a fall release for book three. With a day job as an environmental regulatory technician, her stories often have environmental or factory-based themes. Others reflect her love of the Colorado mountains, fishing, and running.

You can learn more about Catherine and her writing at:http://www.catherinedilts.com/

Ergonomics for Writers Part One: Quit Slouching!

By: Catherine Dilts

Writing can be a literal pain in the back. Or wrist. Or posterior. Don’t let bad habits ruin your ability to create. I am fortunate to work at a company that employs a full-time professional ergonomist. Mary Plehal kindly shared valuable information specific to writers. Your particular needs should be verified by your health care practitioner.

Perhaps your mother, or some other well-meaning person, urges you to sit up straight. Or outright nags you to quit slouching! Annoying though it is, your helpful posture "policeperson" is correct. Poor posture while you are writing can cause all sorts of problems.

How do you maintain correct posture, without the presence of the posture police?

Best Practices for Posture

While Sitting:

• Your head should be balanced over your shoulders
• Shoulders are down and relaxed
• The low back has an inward curve
• Knees are very slightly below hip level
• Elbows are close to the torso and forearms are supported
• Feet rest comfortably on the floor or on a footrest

I’ll bet just looking at this picture made you sit up straight!

Correct Adjustment of Your Chair

I know some of you are going to complain that you have no choice about your seating arrangements. You are a poor starving artist who only has a straight backed wooden kitchen chair, or who has to grab a stool at the coffee shop. Even under the worst circumstances, some of these hints can be implemented. Keep in mind that the goal is to adjust your seating to support good posture.

• First Adjustment:

Raise or lower the height of your chair so that your shoulders are relaxed at your sides and your hands are slightly below your elbows when your fingers are resting on the keyboard.

• Second Adjustment:

If your chair is too high, use a foot rest. The foot rest should be angled, especially if you wear shoes with heels. Knees should be slightly lower than hips. Very tall workers may need to raise their desk surface to accomplish this.

• Third Adjustment:

The height of your back rest should place the forward low back curve (lumbar support) of the chair into the small of your back.  This is the most common chair adjustment error. Most chairs have the lumbar support too low.

• Fourth Adjustment:

The tilt of the chair back should be in a very slight recline vs. straight up or tipping forward. This relieves pressure on the low back

• Fifth Adjustment:

There should be a 3 finger width gap between the front of the chair and the back of the knee.  Too much of a gap decreases support for the upper body. Too little or no gap decreases circulation and causes workers to scoot forward due to pressure behind the knee

Slide the seat pan forward or backward (if this adjustment is an option)

• Sixth Adjustment:

Arm rests. Typical problems:

Shoulder winging = Too wide

Shoulder elevation = Too high

Shoulder slouching = Too low

Forward leaning = Too far forward if they prevent you from getting close to your desk

Adjust armrests to eliminate these problems. If this is not possible, remove the armrests all together.

Best Practices For Standing

I am fortunate to have a sit-stand desk at work. I wish I could afford to have one at home! These desks allow you to raise and lower the surface. As you’ll learn in another installment of Ergonomics for Writers, changing positions is ideal to avoid fatigue. Consider standing while you write, if you have access to a stable surface of the correct height.

• Head and shoulders are balanced over hips
• Shoulders are relaxed
• Feet are hip width apart
• A foot rest is used intermittently
• Shoes are supportive
• The desk surface is approximately 2” below relaxed elbow height
• A standing mat is used on hard surfaces

Conclusion

Good posture is the key to avoiding physical fatigue while writing. Keep these suggestions in mind as you are creating your next novel. Breaking bad habits takes time. I find it helpful to pin posture reminders near my work area.

Join me next month for a continuation of the series. We will cover topics including desk arrangement, eye fatigue, and stretching.

Thanks again to Mary Plehal for her professional advice and illustrations for Ergonomics for Writers!

About the Author:  Catherine’s fifth published short story appeared in Alfred Hitchcock Mystery Magazine’s May 2016 issue. The second novel in her amateur sleuth murder mystery series, Stone Cold Case – A Rock Shop Mystery, is available on-line via Barnes & Noble and Amazon, and in e-book for Kindle. She anticipates a fall release for book three. With a day job as an environmental regulatory technician, her stories often have environmental or factory-based themes. Others reflect her love of the Colorado mountains, fishing, and running.

You can learn more about Catherine and her writing at: http://www.catherinedilts.com/