Important Ergonomic factors to set students up for success at their desk!

Important Ergonomic factors to set students up for success at their desk!

Ergonomics is a strange word. So what does it mean and is it important?

Ergonomics refers to the science of how we choose, arrange and use our learning and/or work environment, including our furniture and accessories, so we’re most efficient and most safe while we learn or work.

When we’ve given careful consideration to our ergonomics we are most productive and have least stress and strain on our mind and body.

Doesn’t that sound worthwhile?

Some benefits of an ergonomically healthy learning/ study setup are

  • Feeling more energised and alert
  • Having better posture
  • Feeling less muscle tightness and tension
  • Being more productive
  • Feeling less stiffness and soreness

There’s a  few important points to consider when it comes to having an ‘Ergonomically friendly’ setup…

I went into detail regarding the ‘Ergonomic Guidelines’ for setting students up for home-learning and home-study in my recent online ‘Student Ergonomics’ workshop

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Student Ergonomics 🤩 FREE Online Workshop🤩

Student Ergonomics FREE Online Workshop

Setup your desk for success with healthy Home study and Home learning Ergonomic advice!

Sitting at a desk can be straining and draining, especially as a student, when your mind and body is developing.

Healthy ergonomics, along with healthy postures and exercise habits can really help set young people up to feel and function at their best! 🥳

Many parents and teachers have asked me for ergonomic tips to help their students keep concentration levels up and keep strain and pain away while they learn and study at home…

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What should your teens know about Posture, Pain, Exercise & Ergonomics?

“I started using my phone better so my neck and shoulders don’t get sore”
(Quote, ‘Be Fit 2 Sit’ Program school student)

What should your teens know about Posture, Pain, Exercise & Ergonomics?

Empowering students with information and practical advice to enable them to make healthy life choices is something I feel very strongly about…

I don’t believe our next generation should have to wait until they’re employed in an office that offers ergonomic assessments, posture checks and lunchtime pilates classes to experience the difference simple self-care strategies can make.

I can tell you from working with thousands of students, parents and educators that kids, teens and young adults are feeling the strain NOW!

They’re also keen to know how to help themselves NOW!

Click here to watch the video

What should your teens know about Posture, Pain, Exercise & Ergonomics?

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Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shoulders

Stiff and Sore from Shivering? Stretches and Exercises to Unwind your shrugged up shouldersespecially while you learn or work from home 

In winter time many of us find our shoulders shrugged up around our ears and our back hunched as we brace against the cold. 

While shivering is our body’s natural response to help keep us warm, and in fact it even helps boost our metabolism- it thrusts us into a poor posture. 

This Winter Warming, 2 Minute ‘Be Fit 2 Sit’ break will help! 

Click here to watch the video

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Work or study in bed- good or bad?

Tempted to Study or work in bed? Is it good or bad for you?

It’s winter and many of us are tempted to slink off to bed for a bit to do work, study or homework…

But it is a good idea for our health and productivity?

 

In this video I walk you through some of the reasons why we want to do it 🙂

Plus some ‘healthier’ options for our posture, our muscles and our brainpower if we do want to indulge in some time spent doing work or study in bed!

Click here to watch

Work or study in bed- good or bad?

Work or study in bed- good or bad?

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How to choose a Schoolbag that’s good for your student’s posture and back

Are you getting your kid’s bags packed and ready for the start of the new school year in 2020?

One of the things parents often ask me is if their student’s school bag might be making their posture worse, or causing them strain and pain.

The short asnwer is ‘YES”. There are a number of ways that bags can contribute to poor posture and strain on children’s bodies.

The good news is there are also a number of things we can do to help minimise this strain and improve their posture 🙂

 

Firstly, choose a bag that helps them distribute weight more evenly across their back.

A backpack is obviously ideal, and even better is a backpack that has a waist strap. This can keep the weight of the bag closer to their back (especially helpful when they’re running!) and distribute some weight lower around their hips and pelvis, taking some load off their shoulders.

 

A satchel with an adjustable shoulder strap is the next best choice. The longer strap allows weight of the bag to be distributed across the body on both sides. The strap whould be longer rather than shorter, to keep the weight close to the pelvis. When the weight is dangling down around the legs it’s very hard to walk evenly.

 

Next, talk with your student about how it’s best for them to carry their bag.

It’s all very well to have selected a great looking bag that should, in theory, help their posture and unload their back and shoulders, but the way they carry it on a daily basis is possibly the most important factor.

We’ve all done it- slung our backpack over one shoulder so we end up taking all the weight through one side!

The key to success is their understanding that carrying their bag unevenly makes a BIG difference. Getting into the habit of putting both straps of a backpack on, or slinging a shoulder strap over their head and across their body takes so much strain off their back and shoulders. 

The more often they can remember to wear their bag properly the better- little healthy choices all add up to help them feel less strain and improve their posture.

 

Finally, try to limit their load. 

The lighter the bag the better… so if they need to use textbooks for home study, see if you can source some second hand ones to stop them needing to carry them to and from school.

Lighter tablets and laptops help, as does clearing out the junk in the bottom on their bag regularly 😉

Lots of gentle reminders during the school term and encouragement when you see them doing the right thing will help.

REmember, kids are only human, and the best prompt for making change will happen when their start to feel their symptoms… so if they’re complaining of a sore neck, back or shoulders, that’s your cue to help them problem solve the ‘Why’?

The wrong bag, worn incorrectly and loaded up, can be part of their problem. Other factors could be their device or desk setup,  poor strength and flexibility, or simply spending too long sitting. These are worth asking about, and you’re welcome to reach out and ask me any questions.

If their soreness or tightness persists, even at a low level please seek help for your student- there’s often a quick and easy solution!

If you’d like some exercises for your family members to do at their desk to help lessen pain and improve their posture and productivity just click on the button below.

Here’s to a fantastic year ahead for you and your students in 2020!

Are you Physically Resilient to Cope with your work or study demands?

Being ‘Fit 2 Sit’- Having the ‘Physical Resilience’ to cope with work & study demands

Are you ‘Fit 2 Sit’?

Do you feel you have the strength, endurance and flexbility to cope with sitting a lot at a desk?

I refer to this as being ‘Physically Resilient’

… or do you feel tight and tense, perhaps even sore or sluggish, or so tired and struggling to concentrate? 

There’s a lot of talk, and rightly so, about workers’ and students’ resilience… or lack thereof.

When we think of a person’s or group of person’s resilience levels, we’re usually referring to their social and emotional ability to adapt and respond to challenges.

It’s typically used in the realm of mental health and social and emotional wellbeing.

I’m passionate about starting a conversation around the physical aspect of wellbeing, including a person, or group of person’s physical resilience!

Health literacy doesn’t just involve the mind and emotions- it’s untimately a matter of mind + body.

So I’m here to put forward the notion of ‘Physical Resilience’ and want to promote it’s importance for us all! 

Whether we’re doing paid work or unpaid work – such as students, parents, retirees- we all have to do a certain amount of work…

Whatever your daily tasks include, you are more productive, produce better quality of work, feel more satisfaction and are less likely to feel stiff, sore or even become injured, if we have the physical capacity to do that work well- and to do it again as often as required 🙂

Yes, as an expert in helping both workers and students become more physically resilient, I’ve seen the difference it can make to their lives… I love helping people thrive, not just survive in their work!

I’ve made a quick video about ‘Physical Resilience’- what it means to me and how being more physically resilient might help you and your team/ colleagues/ family members!

You can watch it here

Being equipped and empowered with simple strategies, workers and students can 

– improve their energy levels

– boost concentration and productivity

– unwind their tight and tense muscles

– improve their posture and confidence

improve their physical and mental health!

… leading to far greater engagement and ultimate success– for both the individual and their organisation!

This is even more evident when workers and students are engaged in sedentary work.

We’ve all felt how draining, even straining it is to sit in the one spot at a desk, in front of a screen for hours on end!

As we sit still, and our metabolism slows down, we’re literally ‘sitting ducks’ for the onslaught of chronic diseases that often follow.

That’s why there’s so much talk about ‘Sitting Disease’ and its serious side effects!

That’s why I particularly love to help workers be more ‘Fit 2 Sit’ and students more ‘Fit 4 Study’… it really makes a difference to them feeling their best and achieving success at their desk!

I’ve also put together my favourite 4 Exercises you can do – at your desk, kitchen table, or anywhere – to help you feel more ‘Physically Resilient’ or ‘Fit 2 Sit’
You can access it for FREE HERE

I look forward to supporting you and your community in your journey to building greater ‘Physical Resilience’.

If you have any comments or questions about what ‘Physical Resilience’ means or what it means to you, please reach out to me via email kym@kymsiddonsphysio.com.au

And if you’ve enjoyed this article, please share with your colleagues, family and friends who would benefit from some encouragement today!

Relieve Neck, Back and Shoulder tension with this Quick Tip

Take tension off your Neck, Back and Shoulders with this quick tip

I often prescribe my clients the ‘Smiling Collar-bones’ exercise that gives them a quick and easy way to improve their posture and take tension off their neck, shoulders and upper back.

It’s also one of my favourite ways of explaining healthy posture habits for your head, neck and shoulders and clients can’t believe how easy it is to remember… so they do it more often!

The other thing is, your don’t have to even leave your chair to do it! Wherever you are and whatever you’re doing, you can ‘Smile’ your collarbones and feel the difference in your body!

That’s a win-win all round!

This week saw us celebrating April Fool’s Day… and National ‘Smile Day’ in Australia. So I thought I’d bring a smile to your dial and share this awesome exercise with you…

 

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Online Shopping these holidays? Some Device Advice for you…

What an
amazing year that has so quickly come to an end!

Have you
paused to reflect on all the great things you achieved in 2018?

So many
times, we measure ourselves by what we have failed to achieve…

And not
stopped to credit ourselves with what we have cause to celebrate about!

The things
we can be grateful for and the steps, however small, we have made towards a
better life for ourselves and others.

So, my
friend, however far you think you haven’t come, or however many things you
haven’t ticked off your list in 2018…

I challenge
you to think of 5 things (And I bet
once you start you’ll think of 10, 20, even more!) you have to be thankful that
you did or that you helped someone else do this year.

And celebrate those things!

Give
yourself a pat on the back and slowly exhale, truly recognising that you are an
amazing person who has made a positive impact in the lives of others.

I am so
happy that you’ve become part of my ‘Workstation Wellness’ family and want to
wish you a very Happy Christmas and many blessing for the coming year!

And,
because I’m so grateful to have you in my community, I’m gifting you with a
little tip this holiday season…

It relates
to how you spend your time on your smartphone or tablet over the holidays!

It’s some ‘Device Advice’ for you!

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Exercising when you’re stiff, sore or injured: Rule No 2

This month I’m sharing my guidelines with you about Exercising when you’re sore, stiff or have an existing condition or injury…

For many of us, that might feel like a lot of the time?

A lot of people have aches and pains or a long term condition that make them unsure about how to move, what to safely do and how much to do.

Are you among them?

Or maybe you have an ‘acute’ (i.e. recent) injury that’s put you out of action for a bit.

In both cases, rest assured that the more you can keep your body moving, the better your long term outcomes will be!

You just need to some guidance as to what type of activity and how much will be best for you.

Last week I shared the first part in my series that outlines 4 Rules to bear in mind for Exercising when you’re Stiff, Sore or Injured.

And this week I’ll share Rule no 2…

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