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The first section was aiming at giving you a certain knowledge of anatomy, so as to be able to understand global biomechanical and pathomechanical principles. The second one was intending to discuss the static aspects of posture: Generally speaking, what is a healthy posture, vs. what is an unhealthy one?
We will now integrate the previous considerations into a dynamic context: You cannot reasonably remain constantly in a static monkey posture as previously described, because working implies to move, and also because movement is essential to keep blood flowing. Therefore, based on what you know from human anatomy and healthy postures, how should you carry out daily gestures? In other words, how should you change your behaviour?
It is probably worth, at this point, repeating that one should always bear in mind this idea of a global risk: Danger comes from a combination of factors (stress, anxiety, posture, activity, lifestyle, genetics, etc). At all times, those which you must have under control are posture, activity, and rest-break schedule. You may take a controlled risk only on one of these three factors at a time. Consequently:
- Sit properly and avoid taking unnecessary stress when in front of the computer; Take frequent breaks, during which you should relax your posture;
- Keep a flat back and mobilize you "M" (latissimus dorsi and lower trapezius) before carrying anything;
- Don't slouch in front of TV or if you really "cannot" avoid doing so, don't do it for too long (i.e. not more than 25-30 minutes);
- Relax frequently throughout the day.
In the next pages you will read about specific activities. Try and understand the reasoning behind the recommendations: Do not to apply my advice blindly, but rather understand, feel what's healthy vs. what is not, and then only apply.
Using vs. contracting muscles
After having read the previous section on the monkey posture, there is a risk to focus so much on a new posture that certain muscles are excessively tense. Try and observe the following two general rules:
- At rest (standing, sitting, walking, etc) any muscular tension that does not result in movement is useless;
- When carrying out a risky activity, certain balance muscles may need to be mobilized to a degree which depends on the danger inherent to the task: The M has to be strongly mobilized before lifting a piano, but not when using a computer!
A useful exercise is to choose a posture and statically to try and relax all muscles up to the point where further relaxation would lead to movement.
