This week as I was working with my students on front/side support when my lovely student Roy made the comment that we were countering the “Collapse of Western Civilization” which I thought was quite clever and in fact true. We are all aware of how much screen time we “indulge” in. Whether it’s phones and TikTok, X, FaceBook or on our computers writing letters for political reasons, playing solitaire or working. Screen time is now a part of our lives. For better and for worse.
So many of you have commented on looking around at people on their phones hunched over and that helping you be a bit more aware of your own approach to using your phones. A few quick reminders:
Like eating - remember to bring the phone up to a comfortable viewing level rather than taking your head down to your hands and the phone.
Your eyes can look down which can then allow the movement to happen higher up on the cervical spine - way up between your ears and behind your eyes at the AO joint.
Check in and notice your breathing. It’s your best feedback system.
Allow your whole body to support your phone: feet, legs, back, arms rather than hanging the phone off your neck and arms.
Take breaks! The phone isn’t going anywhere. Or put it down for a break. I like to put mine on a charger and walk away giving myself some no-phone time. Which you all know because I’m not always immediately reachable. But I will get back to you!
A few quick reminders about Computer time:
All the above apply in some way. Even that it’s a whole body experience, but especially looking down, breathing, and taking breaks!
Set yourself up for success: set up your seat/chair and computer to be optimal for your activity of working. Use a cushion or block if you need at your desk. Change your chair occasionally or use a stand up desk. Changing your work station can be extremely helpful as it gives you a chance to use different muscles and respond to different set ups.
Move. We are designed to move, so move! The least productive situation will be when you put yourself in the “right” position and then try to hold it. Move on your hip joints, shift your weight, look up for a moment while you type, move your shoulders, shift your weight, If you feel tired or tight rather than stiffening into what you think is the “right” position or pulling your shoulders back find a way to take a break and move.
There’s a lovely philosophy in Osteopathic work called exaggerating the lesion. So rather than trying to straighten yourself out exaggerate what you are doing and then your mind goes oh, I don’t want that and it eases itself out of the overuse.
At all times remain friendly with your body/mind usage. It doesn’t respond well to “musts” and “should”.
1 brief anatomy thought for the week.
Your sit bones are the bottom of the arch of your pubic bone. That support of the pubic bone is the beginning of the torso support for your front length in your body. See if you can picture or sense that support.
Most of all - have fun! Your lack of collapse is as contagious as The Collapse!
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