You’ll now learn to set yourself up strong when using a screen.
In Part 2, you will learn to:
Relax your SHOULDERS
Adjust your EYES and SCREEN
‘iLean’ from your HIP JOINTS
Get Ready
If you haven't already developed this habit, move your laptop to the edge of the table closest to you.
Make sure your chair is arranged, so that:
your hands reach your keyboard, while
your upper arms rest by the sides of your trunk (like the photo), and
you are sitting on the front half of the chair (you might have to back up your chair).
Review Bending to Sit
Please stand up to try this a few more times. Use your strong trunk and glute muscles to lower yourself down with control -- then relax your weight down onto the chair. Reminders:
Make sure your feet are V’d.
Make sure your knees follow your toes.
Watch Postureman demonstrate again:
Great job!
Remember -- you can watch the video full screen if you wish!
Reset Your Foundation
Instructions:
Position your head forward to look at your screen and notice how your body can get pulled into a slump.
Just like in Part One, practice resetting your strong foundation by bringing your hip joints back under your trunk. Notice how this unslumps you.
Watch Postureman demonstrate head coming forward:
Watch Postureman demonstrate reset:
Relax Your Shoulders
Make sure your arms look like this:
Not this:
If you need to, reposition your arms so they are relaxed at your sides, like this:
Adjust Your Eyes
Make sure you’re set up strong, then try looking down with your eyes to see your screen WITHOUT moving your head forward.
Practice this a few times until your eyes get the hang of it.
Look at your screen like this:
Not this:
Adjust Your Screen
Set yourself up strong in an i-shape. Try tilting your screen away from you a bit. Notice if this adjustment makes it harder or easier to see. If necessary, tilt it away from you a bit more. Remember to move your eyes, not your head!
Tilt your screen like this:
or this:
'i' Lean from your HIP JOINTS
Tennis Player showing iLean:
Back-up your chair and hands so your fingertips touch the edge of your keyboard, like Postureman's hands.
Slide your karate chop hands up your legs until you find your hip joints at the very top.
With your hands at your hip joints, practice leaning forward without slumping. Hint: By pivoting from your hip joints, you'll keep your i-shape. You are i-leaning !
Now let your upper arms relax by your side, and
i-lean forward to get your hands to your keyboard.
Watch Postureman demonstrate:
'i'-Lean To Type
One more time:
Check that your chair and hands are backed-up so your fingertips just touch your keyboard.
With your karate chop hands at your hip joints, practice leaning forward in your i-shape again.
Relax your upper arms by your side, and
i-lean forward to get your hands to your keyboard.
Now you are ready to type! Maintain your i-shape and type ‘I am unslumpable!’ in the box below:
Wrap-Up Part 2
Click play button to view the video and finish today’s exercise.
Remember -- you can watch the video full screen if you wish!