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/

Craft: Not the Writing Kind

By Stacy S. Jensen

We talk about the writing craft here. That's what we do, except for this post where I don't.

A couple years ago, several of my neighbors and I talked about creating a craft club. We decided Pinterest would be a good source of inspiration.

Have you ever lost yourself down the Pinterest Rabbit Hole? The marketing experts can tell you how to use it to promote your book. I use it more for finding crafts, ideas, and distractions.

You may be surprised at what you find. There are hundreds and thousands of posts on any topic you can imagine.When we replaced an upright freezer with a chest freezer, I visited Pinterest and found a dozen different options on how to make better use of the space.

Thanks to Pinterest I also discovered a portable craft for the club — quilling, or as many say, "Oh, I did that in middle school." Pinterest was my introduction to this technique of curling and shaping paper strips.

Since we founded the club, I've had almost perfect monthly attendance at the group with my bag of paper strips and glue in hand. Sure, I could use the time to polish a manuscript, but I find the time with others and working with my hands rejuvenating.

Of course, this activity feeds into my writing. I rarely have a quilling session where I don't pause to make a note for a story that's troubling me or jot down a new story idea.

This post — Getting Unstuck: pure craft by Jane Lebak on QueryTracker made me think about my quilling time.

I have used quilling to push me in three different writing community projects. When Susanna Leonard Hill asked fellow bloggers to participate in a contest to promote her book Punxsutawney Phyllis (a must read for Ground Hog's Day), I made a #teamSPRING and #teamWINTER quilled scene. Then, I wrapped that all together in a video.

When another friend asked me to participate in a #SpreadPoetryonFacebook challenge, I again picked up my paper strips and glue. I created four projects for Emily Dickinson poems (which I believe are perfect for today's social media market).

And, when Susanna Leonard Hill offered an illustrator contest, I quilled a scene for the contest. After spending many hours on the scene and dropping paper strips here and there, I decided to actually post my work in the contest. The experience is very similar to putting your new manuscript "out there."

I'm very much a beginner, but I enjoy this creative process like building a story.
Do you work on a "craft" in addition to your writing craft?

About the Author: Stacy S. Jensen worked as a newspaper reporter and editor for two decades. Today, she writes picture books and revises a memoir manuscript. She lives in Colorado Springs with her husband and son.