Millions of people worldwide are using computer tablets and with their growing use more is being written about the associated ergonomic hazards. Last week the LA Times reported on a Harvard study that looked at how different positions assumed by tablet users and various placements of the tablet on a table or user’s lap affected head and neck posture and comfort. Most people bend over to look at and use a tablet, leading to neck and shoulder strain. In contrast, it is easier to adjust the position of a desk top or laptop screen so as to require less forward bending or flexion of the neck region of the spine.
The Harvard researchers found that placing the tablet in what they called the table-movie position, resting at a steep angle on the table, resulted in the closest to neutral organization of the head and neck. They suggested changing positions often and using an appropriate case that facilitates propping the tablet at a steep angle.
Consider as well your own position:
- Sit on a chair that allows you to place your feet, uncrossed, on the floor and to get close enough to the surface on which the tablet is resting.
- Notice if you are holding your breath or gritting your teeth and clenching your jaws as you work.
- Take a break at least every 20 minutes, if not more frequently.
- Move your chair away from the table, sit at the front of the chair, feet on the floor. Move your right knee slightly forward, keeping your right foot on the floor. This movement will connect through your spine to move your right shoulder slightly forward. Feel your head and eyes turning to the left and your left shoulder moving slightly backward.
- Reverse the motion by moving your left knee and shoulder forward feeling how your spine turns to allow your right shoulder to go back.
- Repeat a few times ensuring your eyes are moving in the same direction as your head.
- Feel the movement of your head coming from the bottom of your spine and not from your neck.
- Then repeat a few times turning your eyes opposite to the movement of your head to look over the shoulder that is coming forward.
- As you do these gentle movements, pay attention that you are not restricting movement by holding your breath, gritting your teeth or clenching your jaws.
- At the next 20-minute interval repeat these movements.
- Stand up every so often and walk around.
In my Feldenkrais practice I work with my clients to help them find the best ways to use their bodies for easy movement.
Please call us for a consultation to see how we can help you solve the movement issues you are dealing with.
