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Fixing the computer guy posture [pdf]

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Re: Fixing the computer guy posture [pdf]

#81

Post by quinndupont »

chronophilic wrote: post #80
naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

I'm glad someone asked this. Before I spend the time on an exercise/stretching routine I want to get some assurance that this will have some effect/payoff. Unfortunately the fitness and health realm is so filled with charlatans and just sloppy thinkers that one cannot help but to be skeptical.

Unfortunately, I can't say that I have a success story, but I can confirm that this is typical advice, in line with what a very good physiotherapist would give you. I read this and it corroborates everything I am supposed to be doing (and describes my symptoms exactly). Here's hoping it is actually successful advice too.

Re: Fixing the computer guy posture [pdf]

#82

Post by quinndupont »

nessus42 wrote: post #19

I'm surprised that the OP didn't mention reverse flies. I developed terrible RSI and upper back problems when I hit about 30. One of the biggest problems was my posture: slumping shoulders. By the time I got to this point, I could not physically hold my shoulders in the correct position with my back muscles, as they had completely atrophied, and a huge amount of strain was being placed on my neck muscles. One part of…

Well, took be fair, RSI isn't mentioned at all, although most of the HN comments are more concerned with this issue. For hip/back/neck stuff, this is the advice you want.

Re: Fixing the computer guy posture [pdf]

#84

Post by w1ntermute »

mmagin wrote: post #83
w1ntermute wrote: post #46

I don't get how people can use laptops all day long. The form factor is totally unergonomic. I always use an external monitor, keyboard, and mouse when at my desk.

I find a laptop very comfortable in my lap, not on a desk.

Just because you find it comfortable doesn't mean it's ergonomic. A laptop on a desk is bad for your arms and hands, while a laptop on your lap is bad for your neck and head. As explained in this document from Berkeley[0]:

> Unfortunately, the laptop’s compact design, with attached screen and keyboard, forces laptop users into awkward postures. When the screen is at the right height, the keyboard position is too high; and when the keyboard is at the right height, the screen is too low.

> Laptops pose less risk when used for short periods of time, but nowadays, many people use laptops as their main computer. This creates an ongoing tradeoff between poor neck/head posture and poor hand/wrist posture.

In your case, you are simply avoiding poor hand/wrist posture at the expense of having poor neck/head posture. However, having the laptop on your lap is better than having it on a desk. But even then, it should only be used occasionally, and not full-time.

0: http://uhs.berkeley.edu/facstaff/pdf/ergonomics/laptop.pdf

Re: Fixing the computer guy posture [pdf]

#85

Post by quinndupont »

MattSayar wrote: post #66

If we just follow the lifting guide posted a few days ago [1], wouldn't "computer guy posture" fix itself? [1] http://news.ycombinator.com/item?id=4971196

Once things get screwed up enough, you need pretty specialized exercises to correct it. My glutes barely engage anymore, so typical lifting and gym exercises don't work. You feel like a dork doing the clam at the gym, but it works.

Re: Fixing the computer guy posture [pdf]

#86

Post by quinndupont »

vsbuffalo wrote: post #73

Here's a startup idea: a hip site with daily exercises targeted at people like us. There should be two levels: no supplies and having basic weight set (so it gives me the option of doing it at work on home too). You could track fitness, and tie it to a mobile app which reminds you. I'm sick of fitness being geared toward getting tone, losing weight, body building etc. I am just concerned with living healthy, so I wan…

There was a line of iOS apps (*-foo) that were exactly this. I'm pretty sure they couldn't make it successful enough though, and closed up shop a year ago.

Re: Fixing the computer guy posture [pdf]

#88

Post by pronik »

Seeing that picture of a "computer guy" I see my opinion confirmed that notebooks have killed more health than they brought productivity. Get a docking station, a good display, some good input devices and your posture will improve automatically.

PS. And don't get me started on the strain on the eyes by all those "vivid colors" reflecting displays -- I still remember using a screen filter to avoid reflections on an already matte display!

Re: Fixing the computer guy posture [pdf]

#89

Post by bcbrown »

naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

A few years ago I had the traditional "computer guy" posture, with slumping shoulders and neck.

I began, for unrelated reasons, barbell strength training. Deadlifts, Squats, and Presses. They have had a dramatic effect on my posture.

I believe that by spending time lifting barbells, I gained better control over and awareness of my upper-back muscles, and that plus the improved muscle tone means I no longer slump the way I used to do.

I'm 29 now, and have never had repetitive strain problems. I believe I'm less likely to do so now than before I began strength training.

So, there's some anecdata.

Re: Fixing the computer guy posture [pdf]

#90

Post by alipang »

naner wrote: post #58

Has anyone successfully fixed the computer guy posture? I see a lot of prescriptions and speculation (Yoga, Egoscue, Alexander Technique, weightlifting plans, stretching/foam rolling, etc) but zero evidence. At least some empirical evidence with documented workouts and continuous before/after photos would be nice. Also this PDF just ripped images off the Internet. I recognized some of them from youtube videos and boo…

Original post from reddit with links to videos.

http://www.reddit.com/r/Fitness/comments/ewrr0/writeup_on_th...

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