Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part III

An alternative to the office chair and a functional sitting solution is the stability ball.  Stability balls are interchangeably called exercise balls, fitness balls, swiss balls, etc., and have gained popularity as an alternative to office chairs at desks or in meeting rooms. 

A Dutch research study compared employees who performed one-hour long typing tasks while sitting in office chairs versus sitting on stability balls and stated of the employees the stability balls produced more muscle activity and 33 percent more pelvic motion throughout the trunk.  However, among health professionals a body of evidence does not exist in supporting the use of stability balls as a means to correct posture and a tool to strengthen and support. Many proponents of stability balls say, "Stability balls force users to sit up straight and stabilize their trunk, but prolonged sitting on a stability ball leads to as much poor sitting, slouching and slumping as in an office chair over time."  As a result of that in regards to sitting on a stability ball versus an office chair, the advantages may not beat the disadvantages in respect to physical loading versus unloading.  But even if more evidence is needed to show stability balls positively affect posture it is known and proven sitting on stability balls versus office chairs burns four more calories per hour and overall 30 more calories per workday.  And additional exercises or movements performed on a stability ball, such as abdominal crunches, "bouncing," core rotations, leg lifts, pelvic rolls, planks and squats, burn more calories per hour and over the course of a typical workday.

Stability balls may be more convenient, fun, stimulating, transportable, usable, etc. than other sitting devices or tools. And though I am an advocate of learning how to enjoy and use them as exercise equipment and for work, it is important to learn how to properly select one and utilize it for the office or for reasons other than work.  Any improperly sized stability ball used for exercise or sitting can lead to unexpected and unnecessary injury.  You should consider these guidelines as a means to purchasing and using a stability ball.

• Ball Size:* Buy a stability ball that is intended for your height. Inflate the stability ball to a firmness and size so upon sitting your ankles and hips and knees are at a 90 degree angle.  It is also important to be at a height in sitting so your forearms can rest on the desk while shoulders are retracted backward and downward and the spine is in alignment with the head, neck and hips and pelvis.

* The size of a stability ball to use is based on your height. Upon sitting on a stability ball make sure your hips are at the same level or slightly higher than the knees.  The suggested height to stability ball size is: 

• 4’11″ – 5’4″..... 55 cm

• 5’5″ – 5’11″..... 65 cm

• 6’0″ – 6′ 7″...... 75 cm

• Feet Stance:  In the sitting position, place your feet flat on the floor about six inches from the ball. The legs should be approximately hip width or wider.  The lower back may be irritated or have pain due to shortening or tightening of the hip flexors (psoas) as a result of incorrect feet position while sitting on a stability ball.

• Position of Neck and Shoulders: In the sitting position, properly align the head, neck, shoulders, spine, hips and pelvis.  You should flex the chin lifting the head and push the shoulders backward and downward toward the spine.  The head, neck and shoulders should be stacked on top of each other.

• Position of Pelvis and Spinal Column: As mentioned previously, in the sitting position it is important to properly align the head, neck, shoulders, spine, hips and pelvis.  Upon sitting on a stability ball AVOID pelvic tilts and keep and maintain the natural curves of your back (spine) that makes up a neutral spine.  This position engages your back and core muscles for functional stability and support.

• Sitting, Squating, Stability Ball Crunches, Stabilizing and Superman: Once you are able to properly sit on a stability ball you have the ability and freedom to "be a kid" and bounce, exercise, move, play, stretch, etc.  With the ability to hold and maintain a proper alignment of the head, neck, shoulders, spine, hips and pelvis you will be able to exercise or sit on a stability ball with greater balance and support, exercise, have fun, and have less chance or risk of injury. 

In SUMMARY- Sitting on an office chair or stability ball for long periods of time is not good for your back, core, hips, neck, shoulders, spine, etc.  That is even if you have the best office chair or most ergonomic office chair or strongest "body" and core in the world. The effects of gravity are a necessary evil to our musculoskeletal system and physiology.  Therefore, it is important to alternate between using an office and stability ball and add standing to the daily routine of ergonomic positioning, health and work productivity.  But as with the other forms of sitting, standing is only a great replacement to sitting in short periods of time...we don't want to or shouldn't sit or stand all day long week to week.

Or you could just go with the all-purpose, do-it-all luxury line of active, adjustable ergonomic workstations where sitting-walking-working at the same time is possible, sort of. 

The only thing missing is a coffee maker or a Vitamix.   

Phytly's Corporate Wellness. Art & Blueprint of Sitting and Standing: Part II

The Perfect Seat

The office chair highly recommended and most suitable for office work, addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes. The best features most recommended by ergonomic specialists are armrests, back and lumbar spine support, forward tilting, an option for reclining and a soft and supportive seat cushion.

There are a lot of people in the world.  And our bodies are different from person to person in regards to varying shapes and sizes.  We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work.  We should not be expected to fit perfectly in the same office chairs. 

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation.  And there are infinite ways to use chairs for health and vitality.

Most Preferred Sitting Style.  Not Recommended for Work.

I believe if you are going to do something, do it at 100%.  And if you are going to get something, get only the best option out there.  It's also like saying "You reap what you sow, and "You get what you pay for."  In regards to office chairs it is imperative to get the best fitting office chair despite cost that is specifically suitable for you.  It must fit and support "you."  And in order to purchase the best office chair to match your body shape and size please consider these highly recommended options and upgrades.    

Armrest

• Armrests: The arms are approximately 10% of our body weight.  An office chair's armrest should move backward and forward, down and up, and pivot wide in order to allow proper contact and support of the forearms and reduce the load of the arms and wrists, back, shoulders and spine.

• Lumbar Support: Our fingerprints are unique.  So is our spine.  And the most important consideration of injury prevention and spinal support in an office chair is it's lumbar support.  An office chair with more than a fixed lumbar support, such as assymetric adjustable lumbar support, is the best choice because it has depth, height and side to side support. 

Lumbar Support

• Forward Tilting Seat:  Our sitting position in an office chair changes continuously over the course of a workday.  We often sit straight and upright at the back of the seat or "perch" at the front edge of the seat.  In order to properly sit at the back or front edge of an office chair's seat make sure the office chair's seat has a forward tilting option that promotes alternative sitting positions, back pressure reduction and healthy spinal support.   

• Reclining Seat Option: We are healthy when we move throughout the day weekly.  If we are forced to sit in an office chair it is important to move and move often we must.  So contrary to "Leaning In" (Sheryl Sandberg, "Sorry!") or sitting upright we ought to recline.  "Lean Back."  A change in sitting position enhances blood circulation and muscle twitching and a recline of approximately 20 degrees reduced spinal disc pressure by 40 percent.  An office chair with more than a single-point pivot, such as a three-point pivot, is the best option because it has adjustable and lockable recline settings and tension controls that to support the lumbar back, pelvis and thighs.

  

  Recline at 20-30 degrees Sitting

  

• Seat Cushion and Height: The most basic and obvious needed thing of an office chair is a "good" seat cushion, and of appropriate height too.  An office chair with contoured, sufficient cushioning and lumbar back support increases energy, lowers injury risks and raises work production. And the seat height ought to be set so the hips are at or slightly above the knees. The combination of a comfortable seat cushion and an appropriate seat height of an office chair doubles the energy production, protection from injury/muscle strains and production and satisfaction with work.
  
  

There are a lot of choices and options for features or upgrades in ergonomic office chairs.  However, you can have an ergonomic chair and demonstrate poor posture.  An ergonomic office chair, albeit $15 dollars or $15,000 dollars, will not correct chronic improper sitting mechanics and/or poor core musculature, or fix the set-up and surroundings of a workstation.  It is up to you.  The ergonomic office chair is "a tool" and the labor or work is up to you.  You would not expect a hammer to pound a nail straight into wood unless of course stabilize the nail yourself.  That's probably not the best analogy but I am sure you get the idea.  The ergonomic office chair and set-up of the workstation are entities that in conjunction allow you to be comfortable and happy, more likely injury-free and most productive.

So how do you sit in an ergonomic office chair and use it in or within a workstation?  This is important because  our curves act as shock absorbers. No its not those kind of curves!  Its the curves of our spine.  And they move within all movement planes to distribute equal pressures along the back and hips and spine. Yet, a body that has to deal with poor sitting habits and overcome unequal pressures is often stricken with acute or chronic disc problems, headaches, joint or muscle pain, sciatica, spinal ligament or tendon strains, and tiredness among other things.  To avoid the affects of poor sitting habits and prolonged sitting please consider the following points in ergonomic sitting.

• Sit up, at 90 to 110-120 degrees.  And keep shoulder blades and shoulders pulled back and pushed down towards the middle of the spine.
• Adjust the armrests so arms are slightly supported.  This will eliminate or lessen body weight loads and pressures on the back, neck and shoulders. 
• Keep elbows flexed at 90 degrees at directly below the shoulder.  And use the armrests for the forearms.  The upper arms should be parallel to the spine.
• Sit in a "plumb line"; there is a straight line from ears (and shoulders) to hips.
• Sit with the back (more specifically the lower back) or lower spine pressed against the back of the chair.  The lower back should be slightly arched to minimize excessive or unequal strain.  The slight curvature of the lower back helps or maintains the strength and support of the spine and spinal discs throughout the vertebral column.  
• Sit with the knees slightly below the height of the hips.  The back of the knees and calves should be a fist distance from the front of the seat.  The feet should be flat on the floor.  If you can not reach the floor place a foot stool (?) under the feet for support.
• To alter sitting positions change the office chair's seat.  Specifically, lower the front of the office chair's seat in a slight downward tilt.  Though do not overdo "this" or you may feel like you are falling or sliding off.   It is recommended to change often sitting positions day to day, week to week, or as often as necessary to avoid static posture.  

Once you are in the correct sitting position adjust the workstation.  The workstation needs to be adjusted to your seat or sitting style.  You should not adjust the seat to the workstation.  You will do more harm on your body and posture over the long run.  To avoid "bad habits" and create synergy and symmetry between the ergonomic office chair (and you) and the work area please consider the following points for the workstation.

• Place the computer monitor screen at a distance of 20 to 40 inches or arms length from your eyes and face.
• Place the computer monitor screen at a height that has the middle or upper half of the screen at eye level.
• The computer monitor screen should be free of glares and shadows.
• There must be a keyboard tray to use.  A keyboard tray correctly positions the angle and height of the keyboard.  The wrists should be held in a neutral or straight position and the hands should hover over the keyboard during typing.  Use a pad or rest spot for the wrists to correctly position them during typing or with work.
• Do Not place a keyboard on top of the desk in the workstation.  Place the mouse near the keyboard to ease transitions.  You may also alternate the mouse's position or put it on the left versus right side of the keyboard to promote balance or symmetry. 
• Keep the workstation airy, clean and tidy.  The air around and within the workstation should be of the appropriate temperature and well-ventilated.  And things should be easy to find and within reach.  At least 40% of those around or in cluttered offices and/or workstations feel more anxious and stressed.  Keep it clean, and simple!     
• Do Not work for long periods of time.  Move and move often. You should do active job tasks that make you get out of your seat, such as making copies or shredding paper.  Or at breaks or during lunchtime you should engage in physical activity, such as getting up to get snacks or water or go walking.  Do Not keep snacks around or in the workstation.

An ergonomic office chair is critical for having and maintaining balanced strength and support, good body mechanics, no injuries or strains and proper posture at work.  The countless days and weeks working can pay a toll on the body and its supporting structures and tissues.  And we often fall victim to the effects of sitting and gain body fat mass and overall weight.  So we must give our bodies the undivided attention it deserves and needs and and do what is best for it in conjunction with working hard and being productive or successful.  I recommend alternating between sitting on an ergonomic office chair and a proper sized stability ball, and also moving from sitting to standing at different sitting and standing workstations.  Or you could just sit on a stability ball and do supportive walking while working: (LOL!)

Using Time Wisely: Sit-Walk-Work

Perhaps though you could just set an alarm on a computer or your watch that beeps every 30-45 minutes to remind you to get up and move for a short while.

Phytly's Corporate Wellness. Art & Blueprint of Sitting & Standing at Work: Part I

I previously blogged about and mentioned of the effects of sitting versus standing on health and well-being.  I was pleasantly surprised many clients, colleagues and friends had taken my advice and its information to heart and planned to change their habits of sitting versus standing, at home or work, and redo their workplace. 

If a lot of clients, colleagues and friends plan to change their daily habits of sitting and standing and clean up their work areas, it is important to help them know what are their options and show them how to properly perform each one of them.  I call it: "The Art & Blueprint of Sitting and Standing at Work."
    

On average a human being coasts through each day and sits 20% of the time.  That equates to approximately 300 minutes.  Yikes!  And research studies have stated sitting more than three hours a day shortens life expectancy by two years. Double Yikes!!  Another research study stated people sitting and television watching approximately four hours a day lived approximately five years less than only those who did not television watch.  Triple Yikes!!!  And I will stop with the "Yikes."  Still, it is essential to know how much we sit and its effects on our health and well-being, and it is equally important to understand economic and ergonomic solutions or ways we can kickstart our functional movement patterns, strength and support and physical activity levels and improve our state of health and wellness.      

The majority of administration and corporate office are filled with office chairs. Office chairs are not the cause of low back pain or worsening health and wellness. The act of sitting is.  But we must sit in order to work.  And if we must sit then it is important to have a friendly ergonomic set-up to suit our needs and wants, especially after LONG days week after week.  Is this picture a timeline..... of you? 

               - 8 AM -                                                                               - 4 PM -                  

I am not sure if this picture is of a coworker or yourself, but one thing for sure is he or she definitely needs one, if not all, of the following: aromatherapy for concentration, energy and stamina, better ergonomic setting and workstation to lower chances of posture deviations and injury risks, more fun (obviously), increase in core, gluteals, lumbar and rhomboids strength and support to improve body control, function and load, or a new job! At 4 PM I am thinking its the latter.

I have been known to be a splitting image of the picture.  Please do not tell.  But my ergonomics and mechanics in sitting are not ingrained in my bank of muscle memory because "I hate sitting" and it is tiring too.  I feel sorry for my wife because my three sons have adopted my hatred towards sitting.  They are all over the place ALL the time.  And I have noticed and realized from my sons that at infancy and onward we are bombarded with instructions on how to roll, SIT and stand.  Do any of these sound familiar to you? "Be aware of your posture and sit up.  Don't be lazy and get up.  Don't slouch!"  I heard these commands and suggestions hundreds of times at home, school and work.  I suppose my parents and teachers were looking out for me and were right! Though its not like I was leaning in my chair for no reason.  I wanted to act and be or look cool and leaning while driving or sitting was the cool thing.  Then I grew up and learned how to properly sit. Whether at the dinner table, school, home or work, we have great intentions to sit up straight and tall but we fall victim to gravity and time. As such, over the course of a day we get tired and progressively slouch and slumber. Sometimes we take a Zzzzzz!  The change in our posture is inevitable over time, but is the problem a lack of aromatherapy mood boosters, muscular strength, poor sitting mechanics, proper workplace setting or unfriendly ergonomic set-up, or possibly all of them? 

I think the acute or chronic changes in our posture is a matter of all of the adaptable conditions and circumstantial situations- aromatherapy deficient, lack or loss of muscular strength, especially of the core, gluteals and rhomboids, poor sitting mechanics no matter the sitting tool, such as an office chair versus stability ball, and an unfriendly ergonomic workstation.  

The easiest and most perfect means to assist in dispelling foul odors, improving concentration and mental clarity, increasing energy and stamina, reducing airborne bacteria, fungi, molds or viruses, and relieving stress or tension is the use of aromatherapy, or specifically doTerra essential oils diffused in the work setting. Essential oils, such as Cassia, Eucalyptus, Lavender, OnGuard, Peppermint, Wild Orange and Ylang Ylang, are found to enhance the immune system, improve mood and increase our overall mental outlook, physical stature and well-being.  And the best is they are harmless, potentially life-saving and uplifting.  The Vanderbilt University Hospital Emergency Department uses it for their staff with great results and success.

The use of aromatherapy at work is possibly atypical but it is the first step in creating a healthy and pleasant work setting.  Its sort of like thinking outside the cubicle. However, in order for your work area to be an enjoyable and productive safe haven, a home away from home, it is necessary to use essentials oils and plants for energy and health.  The other aspects of the work setting, such as office chairs and desks or stability balls, are typical and must be personally and specifically dealt with in their own unique way.

There are a lot of people in the world.  And our bodies are different from person to person in regards to varying shapes and sizes.  We are not alike in many ways. My best friend and I wear different sized pants, shirts and shoes and yet we are expected to sit in the same office chair type at work.  We should not be expected to fit perfectly in the same office chairs.  The office chair highly recommended and most suitable for office work addresses and offers numerous adjustments for altering body positions among varying body shapes and sizes.  The best features most recommended by ergonomic specialists are:

• Armrests
• Lumbar Support
• Forward Tilting Seat
• Reclining Seat Option
• Seat Cushion and Height 

It is proven people more comfortable in their office chairs are more likely to be less injured, productive and sit for longer periods of time. Conversely, people using uncomfortable and unsupportive office chairs are at increased risk of discomfort, injury and pain, including increased spinal stress. Therefore, it is an understatement to say the office chair is perhaps the most important entity of a healthy workplace environment and personal workstation.

Though the office chair is a staple of an office workstation, in my previous blog I stated the importance of alternating between sitting in an office chair, sitting on a stability ball and standing and increasing the level of movement or physical activity throughout the day week to week.  The stability ball is my preferred choice of sitting device but it does have limitations and precautions. It is not for everyone straight out of the box to use. But you can adapt to the stability ball over time as long as you are using the best sized stability ball specifically for you.  The considerations of a proper sized stability ball for sitting are:

• Ball Size 
  
• Feet Stance
• Position of Neck and Shoulders
• Position of Pelvis and Spinal Column
• Selection of Individualized Exercises 

While enduring or prolonged use of a stability ball can put a heavy toll over time, intermittent use helps improve mood, increases energy expenditure, make stronger the back, core and leg musculature, and promotes well-being.

The creation of a routine in regards to alternating between sitting on different seat types and standing allows for more enjoyment or fun and spontaneity and enables the body to burn more calories, lessen the risk of back pain or injury and maintain muscular strength and support.  And did I mention its more fun?  Who does not want to break out doing a set of "bounces," crunches, planks- stirring the pot, plyometric push ups, side lunges or squats on a stability ball? You could learn and master a few new tricks and be a hit at the next work party.

In the coming blogs I will draw up and explain the aspects of diffusing essential oils and ergonomics of traditional and alternative sitting and standing options and solutions- all at and for work.  I will also list and show examples of exercise routines while either sitting in an office chair or on a stability ball or while standing.  Are you at the edge of your seat? Standing up? Stay tuned in.