You’re destroying your body if so.
Here’s the setup you need to protect yourself from posture problems and crippling long-term injuries:
🧵
I’ve broken my neck.
My spine's held together by metal.
I’ve had 20+ hours of surgery so I’m a risk factor nightmare.
So, I’ve spent 100s hours researching to prevent problems.
This thread is a distillation.
1. Avoid sub-optimal positions for long periods of time
2. Basic exercises to avoid the modern ‘slumped’ posture
First, you'll see the setup.
Then I’ll give you two simple exercises that will save you years of recovery.
Especially if you’re writing on a laptop.
This will:
· Stop you using your hands as much (no tab switching)
· Improve your head position
· Feel cool
Did you know this? 👇
The reason your neck hurts is because it can’t keep up. We spend our lives looking down at screens.
Everything should be at eye level.
So, these two are important…
Essential #2:
A laptop stand
Essential #3:
A small table stand
(or anything to hit the correct elevation)
Last year, I tore my rotator cuff.
It took 6 months to have 1 pain free day.
If your posture looks like this, you’re at risk of loads of issues. So...
Shoulders need to be relaxed, not raised.
They need to back, not forward.
If you need to reach for your keyboard or mouse, a shelf is essential.
A normal keyboard puts your shoulder into internal rotation.
A split keyboard opens you up.
And yes, it’s terrible at first. Expect to slow down. But after 6 months, a normal keyboard feels horrible.
Mine: amzn.to
You need:
The right height for your hips.
Good lumbar support.
And ideally, a head rest.
This stops your head creeping forward.
And DO NOT have armrests.
Your arms should hang naturally and have no pressure on the elbows (too many nerves).
This keeps your hips at the right angle, preventing lower back pain and sciatica.
A standing desk.
You were not designed to sit at a computer all day. But you’re gonna. Alternating between standing and sitting will make all the difference.
I got mine for ~$200.
On to the exercises…
1. Tightens your chest muscles
2. Weakens your back muscles
There’s loads you can do, but I appreciate you’re probably at an office – so let’s keep it simple.
You need to stretch often. ‘When you feel like it’ doesn't happen. And once a day isn't enough.
This is good practice for focus anyway because it aligns with the Pomodoro technique.
I do 50 minutes writing, 10 minutes rest.
25/5 also works.
Either:
In a doorway.
Against a wall.
30 second hold minimum.
& Breath ‘into the muscles’.
I guarantee your rotator cuff is weak.
Especially if you’re a bench bro.
(At the gym, back:pressing volume should be 2:1 – minimum.)
Pull aparts will correct this.
You can also do this without a band, but it’s less effective.
The set-up costs roughly 500 bucks all in (desk and keyboard the most expensive).
But trust me:
Investing in health is a no brainer.
You are your greatest source of income. But only if you can operate at your best.
Most of us will be cripples by 2030.
These things will help:
· Make sure screens are at eye level
· Shoulders down & back, elbows at 90 degrees
· A split keyboard and standing desk
· Loosen your chest/thoracic
· Strengthen your back
Look after yourself.
If you enjoyed this, 2 requests:
1. Drop me a follow @itskierandrew for ideas on writing, philosophy and business
2. Share the thread so others can read
Just click below and up you go, cheers.
Writing online changed my life - and I'll help you ace it.
Come join 7.6k reading my emails for free here:
kierandrew.com
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