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ERGONOMICS: The National Academy of Sciences estimates that musculoskeletal disorders such as carpal tunnel syndrome, tendinitis, and lower-back pain cost the nation $45 billion to $54 billion in compensation, lost wages, and lower productivity each year. (Michael Smith/Newsmakers )
The way people stand says so much about them. If they hunch over or slouch with their head jutting forward, they may appear weak, insecure, or old. If they let their belly hang and arch their back too much, they may look slovenly and lazy.
If a person walks with their feet turning outward like a duck’s, they may be thought to be unrefined, and someone pigeon-toed may come across as immature and unintelligent.
First impressions are so important. How people stand sends a message to those they meet. Good posture can make people look more toned, with a flatter belly. Posture also affects mood and energy levels.
Ergonomics
It is important to sit at an ergonomically balanced work station. This means that the center of the computer screen should be set 15 to 20 inches below one’s horizontal line of sight. This allows for more movement when sitting for long periods of time.
The screen should be at least 20 inches away from the eyes, and the top of the screen should be tilted slightly back. If you find yourself hunching over as you sit at your computer, try raising the screen up to force you to sit taller.
Many corporations enlist a certified ergonomic specialist to offer ergonomic adjustments to their employees’ work stations. It is often worth the adjustments.
Alignment Principles
There are a number of images that have been created to help people understand how to align their bodies correctly. One simple principle is to align your ears over your shoulders, shoulders over your hips, and hips over your ankles. When walking, exercising, or simply standing, try reminding yourself to do so.
People often find that their ears jut too far forward, which is a great strain on the neck. Another common misalignment is when ones’ shoulders round forward. If one sways one’s back, the hips jut forward in front of the shoulders. This puts undo strain on the hips and lower back.
Anusara yoga uses five alignment principles to talk one into proper form:
1. Imagine the area between the hips and the armpits. These are the two sides of your body. Lengthen the two sides of your body.
2. Bring the base of your shoulder blades to the back of your heart center.
3. Expand the tops of the shoulders blades horizontally out to the sides.
4. Expand the collarbones horizontally out to the sides.
5. Gently drop the tailbone toward the floor and lift the lower abdomen up.
Kathy Grant, who was a Pilates Master teacher, used the following cues for her students:
• Zip up your jeans that are too tight.
• Buckle your belt that is too small.
• Draw your navel back toward your spine and down toward your tailbone.
• Imagine wearing a fitted vest. Draw your ribcage together so you don’t pop the buttons off the vest, and be sure, of course, not to wrinkle the vest.
Another postural issue that many people have is collapsing in their centers or slumping down. It helps to imagine a string at the crown of the head pulling you up toward the ceiling.
The list of visuals goes on and on. Find what works for you and apply it to your daily movements in life.
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