Let's do a little spot test, shall we? What is your posture like as you are reading this? Are you slouched to the side, with one arm on the arm rest of your chair? Are you holding your head up? Is your iPad resting on your lap or is your head tilted downwards as you read this off your phone?
It's time you reassess your work space and the way you use your mobile devices if you want to protect your body and prevent aches, pains and even injury now and down the line.
We may begin to sound a lot like your grade one teacher, but it's all good. Here are a few tips on how your work space can pass the ergonomics test:
SETTING THINGS STRAIGHT ON A LAPTOP OR DESKTOP
This is an easy one to remedy. If you're looking down at your laptop, raise it up by using a laptop stand. The ideal position is to view your screen without tilting your neck. It should also be an arm's length in front of you.
Sit up straight!
A few adjustments to your chair may just be the answer to that pesky pain you get in your shoulder. Try pushing your hips as far back as they can go in the chair. Adjust the seat height so your feet are flat on the floor and your knees equal to, or slightly lower than, your hips. The back of your chair should be at a 100°-110° reclined angle. You should feel instant relief.
If you have an Apple Watch, you'll know what happens at ten to- every hour, "Time to stand up". This isn't just a neat gimmick. Taking a break from your desk, walking around when taking a phone call, all of these little steps count.
You've experienced it before, headaches, eye strain, blurred vision, all thanks to looking at that computer screen for a little too long. Common causes of these can be due to:
- A glare on the computer screen
- You may be in need of a new pair of specs
- Reading small character sizes on the screen
- Poor contrast between text and background on the monitor
- Screen flicker
Again, take a break. Close your eyes for a second or look away from the screen.
AVOID THE iPAD NECK SLOUCH
A lot of companies are giving iPads to their employees. And while it's true, you are more mobile than you would be on a desktop, there are some things to consider when using an iPad for a long period of time:
Get a stand to keep your iPad's screen at eye level.
Take breaks. Like we've said over and over again, you need to take a few minutes away from your screen.
Alternate the finger you use to swipe and tap. Give that poor index finger a rest every now and again.
If you can, try using apps that lets you speak to your iPad, good idea isn't it?
IMPROVE YOUR iPHONE POSTURE
Did you know that you're adding extra weight on your neck by looking down on your phone. This is really bad for you, but nothing life threatening, and we can make little changes to big improvements on your posture.
Hold your phone at eye level when typing on your phone. It might look weird but it will force you to hold your head, neck and shoulders in a better position.
If you're at home, lie on your back with your knees bent and your feet flat on the ground. Hold your phone over your face to text and surf the net. This position will put your head on the same plane as your shoulders, and your neck and upper back muscles will relax.
Avoiding the slump is simple and easy to do. It just requires a little discipline and awareness. However, it's worth doing for the difference it will make in your neck, back and the rest of your body, too!
PRODUCTS TO TRY OUT
HiRise MacBook Stand for MacBook is a beautifully designed, height-adjustable stand that elevates your laptop to a comfortable desktop. HiRise lets you set your MacBook Pro or MacBook Air from a few inches, up to a half foot off your desk, which makes it perfect for MacBooks and users of all sizes.
BaseLift for MacBook is a super-thin, microfiber-layered pad and stand that attaches to the bottom of any MacBook. When you need a stand, simply fold it up to enjoy an instant stand that elevates your screen and angles your Mac for comfortable typing. Compatible with all current MacBook Pro and MacBook Air models, and easily fits into most bags and laptop cases right alongside your MacBook.
iPad mini Slim Keyboard Folio (Available in Black and Red) Bluetooth keyboard and protective folio in one Griffin's Slim Keyboard Folio is a real keyboard, with a real keyboard feel, sized down just enough. It doesn't just fit into a slim case... it IS the case. Open the envelope style flap and slide your iPad mini in. Flip out the easel stand in the back to prop the screen, and hidden magnets secure the easel and hold the folio shut.