Go Ergo
Just a being physically out of alignment can sap your energy and vitality (see Go to a Chiropractor and Adjust to New Energy on page 189), having a workspace that’s out of alignment” can do the same.
Enter ergonomics.
Ergonomics is the applied science of equipment design, usually referring to the workplace. Its purpose is to maximize energy and productivity by reducing the fatigue and discomfort that comes from poorly designed equipment and workspaces.
If you’re a desk jockey, then you’re probably familiar with the eyestrain, muscle aches, and fatigue that come from spending too much time in front of a computer. Not much high energy there. So, even if you never consciously thought about it before, you probably know intuitively are a huge energy drain. Fortunately, there’s a relatively easy solution to plug this particular drain and to promote energy in the bargain: Go ergo.
Most people have clutter in their life, their energy is drained. Once we get them organized and clutter-free, we can literally ‘see’ and ‘feel’ the increase in their energy.
HOW TO GO ERGO
Here are ways to achieve an ergonomically correct workspace.
• First principle of ergonomics: Arrange you desk so that frequently used objects are close at hand.
• Create space and get rid of clutter. Overcrowding your computer work area is a big, fat energy drain. (You knew that, didn’t you?)
• If possible, choose a work surface with a matte finish to minimize glare and reflections.
• Keep the area underneath your desk clear so your can stretch your legs.
• Allow 2 to 3 inches (5 to 7.5 cm) of clearance between your thighs and the underside of your desk.
• Place the phone on the side of your nondominant hand (i.e., left side if right-handed, right side if left-handed). This makes a big difference. No kidding.
• If you spend a lot of time on the phone, get a headset. You have no idea how much energy you lose just by keeping that phone propped up between your neck and your chin. Neck strain means no energy
• Practice dynamic sitting, which is just a fancy way of saying don’t stay in one position very long. Take frequent breaks to stand and stretch. Bonus energy points: It’ll increase the oxygen to your brain and muscles!
• Adjust the height of the backrest to support the natural inward curve of the lower back. For a little postural assistance, use a lumbar cushion or rolled towel to support your lower back.
• If your feet don’t rest flat on the floor, use a footrest.
• Set the backrest at an angle that allows you hips to be at a 90 to 115 degree angle to your torso.
• Sit upright so your shoulders and lower back touch the backrest. Your thighs should be parallel to the floor and knees at about the same level as the hips, with 2 to 3 inches (5 to 7.5 cm) of space between the edge of the seat and the back of your knees.
• Position the computer monitor directly in front of you about arm’s length away (20 to 26 inches, or 51 to 66 cm) and adjust it or your chair so the top of the screen is at or just above eye level.
• To reduce glare, position your monitor so it’s perpendicular to the window. If that’s not possible, use a glare filter.
• Keep your screen clean, and adjust the monitor for optimal brithtness nad contrast. Increase font size, if necessary to avoid eyestrain.
• Position the keyboard directly in front of and close to you. Adjust the keyboard height so your shoulders can relax and allow you arms to rest at your sides.
• Place you mouse adjacent to the keyboard and at the same height. Don’t bend your wrist upward to use it, and don’t rest your hand on them mouse when you’re not using it.
• A trackball uses different muscle and tendon groups than a mouse, so if possible, mix it up.
• Keep you forearms parallel to the floor (approximately a 90-degree angle at the elbow).
• Adjust the slope of the keyboard so your wrists are straight, and not bent back, while you’re typing.
• Use a light touch on the keyboard. Keep your shoulders, arms, hands, and fingers relaxed.
You may not want to stand up at work, or walk on a treadmill while you’re reading office reports, but at least create a workspace that’s fun, creative, energizing, and ergonomically correct.
You energy will soar.
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