What Not to Wear

Have you ever seen What Not to Wear with Stacy London and Clinton Kelly?  It's a reality show in which some unsuspecting person is singled out by friends and/or family for her fashion faux pas.  It may be that she is unaware of her body type and wears clothes that just don't fit.  Or it may be that her wardrobe and hair style reflect her glory days in 1985.  Or it may be a total lack of awareness of self and the need to dress the part for her career.  Whichever problem she's having, Stacy and Clinton step in to teach her what not to wear, and more importantly, what to wear.  From the top of her head to the tips of her toes, each woman is shown what works best for her specific body type, coloring, and face shape and is given a list to keep on her person when shopping.  What I love about the show is that they work with what she's got- there's no pressure to lose weight or or get a face lift.  Rather, they focus on her existing assets an how to best maximize them and developing better shopping habits that will last (meaning, beyond the show!).

Welcome to Ergonomics: What Not to Do

Today's Lesson: Tips for Avoiding Shoulder Pain

1. Don't slouch.  Instead of slumping in your chair, sit up straight and ensure that your lower back is well-supported by your chair.  Ideally, you should have an adjustable ergonomic chair that meets you exactly where you are.  A less expensive option is lumbar support, and in a really tight pinch, you can roll up a towel for back support, though it's not a long-term solution.
2. Don't reach.  Whether it's across your desk for the stapler, over your shoulder for the phone, or even over your keyboard for higher keys, never reach.  Instead, you should keep all essential items within a comfortable arm's reach so that you don't strain your muscles, joints, ligaments, or tendons.  As for typing, your hands should hover over the keys so that you can move your entire hand to easily reach any key you need, thus eliminating any strain on your hands, wrists, or individual fingers.
3. Don't cock your wrists.  You should maintain a neutral typing and/or mousing position with your hands and wrists.  Your wrists should never be cocked- from your elbow through your wrists and down to your hands, your arm should make a straight line.  An ergonomic keyboard and mouse are musts for heavy computer users.  
4. Don't mouse from a distance.  Your keyboard and mouse should be good neighbors.  Rather than keeping your mouse inches away or even on a separate surface from your keyboard, you should keep them right next to each other.  A keyboard tray or drawer is an excellent way to ensure you maintain proper placement and height of both items.  

• Clear the clutter.  Nothing cramps a space more than a general lack of tidiness.  Take an hour or two and get organized.  It's a nice break from the monotony of your normal responsibilities, and it will also serve to help you get reacquainted with lost papers.  
• Get rid of knick knacks.  A framed photo or two is perfectly appropriate, but a whole collection of miniature cows, for instance, really knocks down your level of professionalism, especially if you entertain clients in your work space.  Choose one or two tasteful items, and keep the rest of your knick knacks at home.
• Rearrange your work space if necessary.  Your monitor should be at eye level and at least 20 inches away from you.  Your keyboard and mouse should be next to each other for efficient typing and mousing.  If desk space is minimal, mini keyboards are a great option for freeing up a few inches.  
• Adjust where you can.  Most chairs have some sort of adjustment, if only up and down.  Do what you need to to get your feet flat on the floor and your back as well supported as possible.
• Keep your posture and positioning neutral.  This means sitting straight with your arms by your sides, and starting at your elbow making a straight line through to your wrists and hands.  Your wrists should never be cocked, especially when typing.  Rather, your hands should hover over your keyboard, in a curved position so as to avoid repetitive stress injuries.

• Position your desk in a way that you can sit at it and still see what's going on.
• Position the students.  Remember that kids are kids- be intentional in how you arrange their desks/chairs.  Whether you opt for rows, groupings, or even 2 sides facing each other, think through how much lecturing you will be doing.  If a lot, it may be wise to place them in rows, facing the front.  If there will be guided discussion or student debates, etc., it may be smarter to have them angled off the front where they can each other, but aren't too distracted.
• Have a table at the front, easily accessible, where you can keep copies and anything you need during the day.  (Make sure not to leave quiz and/or test papers out as a free-for-all, though!)
• Position yourself.  Again you'll need to think through how you'll be teaching, but most effective teachers command the classroom by presenting well-prepared information and an interesting format.  One way to manage this is to try a mobile stand, or some sort of desktop that allows you to teach from any place in the classroom.  Presentation keyboards allow you to present lessons from any point in the classroom- even next to the 2 talkers who won't be quiet unless you're right next to them!

• Exercise 3-4 times a weeks.  Make sure you stretch before and after aerobic exercise.  Also, make sure to warm up and cool down during exercise- for example, if you're running, start and finish at a brisk walk instead of running immediately.  This gives your muscles a chance to warm up and cool down, and you're less likely to pull muscles.
• Limit caffeine intake.  I know, I know, but water is so much better for you.  I have allowed myself a coke a day, but otherwise, I am trying to drink water.  Key word: trying.
• Eat healthily.  You know the drill: low fat and low calorie is best, without obsessing.  I have friends who eat low fat and low calorie all week, but come Sunday, it's "free!"  That way they are well-balanced 6 days of the week and still have 1 day to splurge.
• Develop good ergonomic posture.  Don't slouch, never bend or cock any part of you awkwardly.  Usually this means you need to adjust your workstation to fit you better and move all essential items within easy reach.  I love ergonomic desks and chairs that allow you lots of room for customization.  This also means not straining your shoulder to reach in the back seat while driving...ahem.