This morning I was doing my Shred and heard Jillian say for the 500th time to keep my neck in a neutral position while supporting it for sit-ups.  This caught my attention for two reasons: 1) I am bad about over-zealously pulling on my neck when doing sit-ups for extra help and 2) I am obviously not unfamiliar with ergonomics and the importance of staying neutral.  Let me put it this way: in the world of ergonomics, our goal is to be Switzerland: neutral in every way.

Essentially, neutral posture just means that nothing is cocked, bent, angled, or strained awkwardly.  This includes your neck, your shoulders, your wrists, your back, and your knees.  This may seem silly or you may take it for granted, but staying neutral is a lot harder than it seems simply because you have to be intentional about it.  Common problem areas are wrists and necks and are usually attributed to poor ergonomic set-up of electronics.

If you’d like to avoid work related injuries, such as Carpal Tunnel Syndrome or even common neck and/or back aches, please read below for some tips and even some tools you might want.

• Raise your monitor.  Your screen should be at eye level so that your neck is in a neutral position.
• Keep your keyboard and mouse centered in front of you and side-by-side on the same surface.  You should never have to over-extend your reach, especially when mousing since you do it so frequently.
• Use a keyboard tray.  Keyboard trays keep the keyboard and mouse right next to each other, on a separate surface than the computer, and most importantly, at an angle that allows your arms to slope slightly downward when typing.   This position will keep you from cocking your wrists as you type.
• Try a wrist rest.  Poorly named, a wrist rest is actually more for the palms of your hands than your wrists and is intended for rests in between periods of typing.  However, when used properly, a wrist rest is a great tool for keeping your hands and wrists in line.
• Sit in an ergonomic chair.  There’s nothing quite like having adjustable support for your back, bottom, and arms.  Being properly supported is key in achieving and maintaining neutral posture the entire work day.

Achieving and maintaining neutral posture can be challenging, but is essential for avoiding work-related injuries.  Simple steps like raising your monitor or using a keyboard tray will help you avoid straining your neck or wrists.

Disclaimer: As an Amazon affiliate, if you buy the DVD I linked to, I will receive some {paltry} amount of cash.  I’m all for it, just wanted you to know.  As always, I am recommending books/DVDs I already own and therefore can vouch for myself!