by Carol Mass, LAT, ATC

Ever feel like your workspace is working against you instead of for you? Get ready to unlock your inner ergonomic guru because we’re about to dive into the magical world of The Green Zone! This isn’t just a fun concept; it’s your secret weapon to staying “in the game” and performing your best, whether you’re a desk jockey, a workbench wizard, or anything in between.

Do you remember where your Green Zone is? It’s the area from your shoulders down to your hips and extends about a foot in front of you. To find your Green Zone at a desk or workbench, start with your arms becoming BFFs with your body. That means your work, tools, keyboard, mouse, and anything else you frequently touch should be set up so your arms stay comfortably at your sides, with your elbows bent at a 90-degree angle. No more reaching!

Posture Perfect

Once everything’s in its place, let’s talk posture!

• Monitor Magic: If you’ve got a monitor, the top of the screen should be at eye level, this will reduce stress on your neck.
• Small Object Savvy: Working on tiny treasures? Grab a magnifying glass or lamp! This helps keep your ears and shoulders back. If you can, bring the object you are working on, (or your phone!) up to your eyes. Support your elbows on the desk bringing your hands up to chest height instead of craning your neck down.
• Happy Feet: Keep feet flat on the floor, don’t perch them on bars or uneven surfaces! Aim for a 90-degree angle at your knees and hips when seated, or hips directly over your ankles when standing.

Workstation Set Up

Ergonomic Benefits
An ergonomic workstation decreases risk of sprains and strains from repetitive tasks.

Productivity
A proper set up allows more comfortabe work, eliminating aches and pains that decrease focus and productivity.

Health & Well Being
A desk athlete can be healthy too! All it takes are good work practices to break up your day and keep you moving and active.

The Dishwasher Test

Want a simple way to check your standing posture? Think about doing the dishes! If you’re leaning your lower abdomen on the sink, you’ll probably end up with a wet shirt. But if you stand with your ears, shoulders, hips, and ankles all lined up, that water stays where it belongs – off your clothes! It’s a fun little trick to keep you mindful of your alignment.

Stay Strong, Stay Green!

Staying in The Green Zone helps reduce fatigue and lets you work longer and more comfortably. But even in optimal conditions, injuries can happen. That’s why I’m a big fan of posture exercises! Two of my favorites are chin tucks and scapular squeezes.

Feeling tight from all that hard work? Stretch out your pecs and anterior neck muscles to combat stiffness. And if you’re a desk-sitter, make sure to stand up at least once an hour or utilize micro-breaks every 30 minutes for a quick stretch or a posture exercise!

Carol Mass, LAT, ATC || Carol is a Certified Athletic Trainer with over 10 years of experience managing musculoskeletal injuries. She has worked in the high school, clinic and industrial settings. She spends her free time roller blading, hiking, and watching horror movies with her family, pet pig, and dogs.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!