Shownotes
BUSINESS BUILDING INSIGHTS
- Pursue what your heart tells you.
- Keep your mind plastic - be curious, find new things, think new things, be exposed to new things.
- Make a point to find joy in your life and share that joy with others.
- We all have that beautiful light inside that needs to come out.
Setting Up Your Home Office The Right Way
- Set your workstation to be ergonomic for you. It's different from person to person.
- Even if you have ergonomic equipment, if it doesn't fit you - it's not ergonomic.
- Your desk should be angled 90 degrees away from the window. The window should shine from the side. If your monitor is in front of the window, the glare from the window to your monitor will affect your eyes.
- The same chair does not work for people of different heights. You may need to lower or raise the chair. Your feet should be flat on the floor.
- If your knees are higher than your tush when sitting in any chair, all the pressure is on your lower back. Keep your knees at 90 degrees or a little below.
- Have two to three finger distance between the back of your lower leg and the chair seat.
- Don't overreach for your laptop, keyboard, or mouse (or anything else). This can result in sore shoulders. Drop your arms to the sides, keep your arms in contact with your ribcage, and then bend the elbows to 90 degrees. That’s where your laptop/keyboard should be. <-- Tune in for a detailed discussion of proper arm positions for a variety of things!
- Don't drop your head to look down at your monitor, laptop, or phone. Keep it at your natural eye level. Use a laptop stand and separate keyboard and monitor, if needed, to do it properly.
- Release tension with shoulder rolls: drop your arms to the sides, then draw your shoulders straight up towards your ears and take a breath in as you do it. As you breathe out go back, back, back, then down, down, down.
- Do toe taps if you’re been standing or sitting for a long time. Heel stays on the floor, toes come up towards the shin.
- Take Breaks! Set phone reminders to take a short break from sitting every 30 minutes - get a glass of water or walk around briefly to keep circulation working properly and relieve pressure.
- Tune in for a ton more details on how to create your healthy workspace including using your phone, how to lift and carry, pouring candles, icing for preventive self-care, stretching, and more!
Resources Mentioned
- How to get relief in neck and shoulders from Tech Neck video
- 3 things you can do right now to optimize your home office webinar
Dr. Joella's Contact Links
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Transcripts
Gift biz on wrapped episode 298.
Speaker:So you've been sitting in that chair wrong for 20 minutes
Speaker:to an hour.
Speaker:That is a short duration thing that can become a trauma
Speaker:disorder. Attention gifters bakers,
Speaker:crafters, and makers pursuing your dream can be fun.
Speaker:Whether you have an established business or looking to start one.
Speaker:Now you are in the right place.
Speaker:This is gift to biz unwrapped,
Speaker:helping you turn your skill into a flourishing business.
Speaker:Join us for an episode packed full of invaluable guidance,
Speaker:resources, and the support you need to grow.
Speaker:Your gift biz.
Speaker:Here is your host gift biz gal Sue moon Heights.
Speaker:Hi there,
Speaker:And thanks for spending time with me on the last podcast
Speaker:of 2020.
Speaker:Woo hoo.
Speaker:Let's close those books on this one and move into a
Speaker:fresh start for 2021.
Speaker:I know this new year will bring much needed change and
Speaker:restoration in our lives.
Speaker:Cheers to that,
Speaker:Michael and I usually go to a friend's house with a
Speaker:bunch of people from our running club on new year's.
Speaker:We've been doing this for,
Speaker:Oh my gosh,
Speaker:probably almost 20 years at this point,
Speaker:but not this year at these parties,
Speaker:we're usually so busy talking,
Speaker:drinking, eating,
Speaker:and playing games.
Speaker:We rarely see much of the new year specials,
Speaker:which kind of disappoints me to be quite honest,
Speaker:like the ball dropping in times square and the anticipation of
Speaker:the countdown.
Speaker:So I'm actually looking forward to being able to watch it
Speaker:at home,
Speaker:this new year's Eve,
Speaker:just a different change of plans for this year only.
Speaker:I bet your plans are a little bit different this year,
Speaker:too. You know what that's okay.
Speaker:Let's embrace this,
Speaker:make it special and festive.
Speaker:Even with its limitations,
Speaker:you know,
Speaker:it's all about how you think about it.
Speaker:Let's move on to today and the show we have,
Speaker:shall we,
Speaker:I always take these shows of Christmas and new year's week
Speaker:and try to do something a little bit different if you
Speaker:haven't listened to last week's show yet,
Speaker:go back and listen after this.
Speaker:It's a really great one.
Speaker:A crafter holiday Christmas story read by Heidi Swain,
Speaker:assignment and Schuster.
Speaker:Best-selling author herself for the kickoff of 2021.
Speaker:I want to ease back into business,
Speaker:but keep the comfort of the holidays.
Speaker:What better way to do that and set the stage for
Speaker:a fabulous 2021.
Speaker:Then by getting your workspace and the way you move within
Speaker:that space to be comfortable and healthy for your body is
Speaker:your chair set at the right height?
Speaker:What about your keyboard positioning?
Speaker:And if you're standing up for a good portion of the
Speaker:day, maybe decorating cupcakes or cutting and staining wood,
Speaker:are you standing properly?
Speaker:Now? You may be like,
Speaker:Sue, this really isn't that important.
Speaker:Well, respectfully I have to defer,
Speaker:you'll understand this too.
Speaker:After listening to what Dr.
Speaker:Joella has to say Today,
Speaker:it is my pleasure to introduce you to Dr.
Speaker:Joella Castillo.
Speaker:Dr. Joella is a sports chiropractor and an injury prevention specialist.
Speaker:She has over 27 years of experience treating people with acute
Speaker:and chronic pain due to soft tissue injuries.
Speaker:She's trained and evaluated hundreds.
Speaker:If not thousands of people in different industries to create environments
Speaker:that fit them and keep them injury free.
Speaker:Now she brings her expertise to the online world and works
Speaker:with home-based businesses and entrepreneurs to turn their area of their
Speaker:home or apartment into customized ergonomic workspace that allows them to
Speaker:be productive in comfort and create joy in their life.
Speaker:Dr. Joella welcome to the gift biz on wrapped podcast.
Speaker:Thank you so much,
Speaker:Sue. I'm so excited to be here.
Speaker:So excited to talk to your audience.
Speaker:I am thrilled that you're here too,
Speaker:and you are kicking off 2021 for us.
Speaker:How about that?
Speaker:2021, man,
Speaker:we've been waiting for this time,
Speaker:Believe in this moment,
Speaker:but yes,
Speaker:I totally believe in going forward positively.
Speaker:Yeah, Absolutely agreed.
Speaker:For some reason that turn of the calendar mentally does something
Speaker:for us.
Speaker:It's like a new slate,
Speaker:even though they're just more days,
Speaker:but it feels like just a brand new slate and I'm
Speaker:going with that Sounds really good.
Speaker:Sounds exciting.
Speaker:We're all ready for it.
Speaker:Yeah, Absolutely.
Speaker:So to kick it off,
Speaker:let's do what has become a tradition here on the show.
Speaker:And that is to have you describe yourself through a motivational
Speaker:candle. So if you were to share with us by color
Speaker:and also like a quote,
Speaker:what would your motivational candle look like?
Speaker:And motivational candle would be one of those long cancels.
Speaker:Oh, like a taper.
Speaker:I don't know.
Speaker:Is that what it's called?
Speaker:I think so it's a long candle.
Speaker:It's like a yellow off-white color.
Speaker:It has gold writing and it says be curious and create
Speaker:your joy in life.
Speaker:And tell me a little bit more about that.
Speaker:I Believe that we always have to find new things.
Speaker:Think new things be exposed to new things.
Speaker:Always have to keep our minds plastic.
Speaker:And I also believe enjoying life because that's what my grandmother
Speaker:used to say to me.
Speaker:I was one of the few people who really dreamed about
Speaker:creating something.
Speaker:And I knew I would think of it as a dream.
Speaker:At the time,
Speaker:the minute I told my grandmother,
Speaker:I was going to be a doctor.
Speaker:I was in high school.
Speaker:She used to call me the doctor.
Speaker:That was it.
Speaker:And here comes the doctor here to the doctor.
Speaker:And she always used to try to encourage me to be
Speaker:joyous, to share my joy because there were a lot of
Speaker:things that happened in my life.
Speaker:And she always wanted to point out the goodness,
Speaker:the joy.
Speaker:And so it's so important to me.
Speaker:And I think everybody has that beautiful light inside that needs
Speaker:to come out.
Speaker:Absolutely create your joy in life.
Speaker:You have to find what it is that makes you joyful
Speaker:too. Exactly.
Speaker:And I would say it changes over time as well.
Speaker:Yes. What brought you joy at one point in your life?
Speaker:Maybe need something else that brings you additional joy or different
Speaker:joy at another point in your life.
Speaker:That's why it says be curious and continue to create your
Speaker:joy in life because you have to go with that and
Speaker:still continue that way because I hate boredom,
Speaker:important them.
Speaker:It's not a part of my life.
Speaker:I can taste boredom and I haven't tasted in a long
Speaker:time. Let me tell you,
Speaker:but that's how sensitive I am to it.
Speaker:So I believe in just pursuing what my heart tells me,
Speaker:of course,
Speaker:for the hobbies.
Speaker:But also when you do your real work,
Speaker:I think it can be quite joyous.
Speaker:Well, you hope that it will be right.
Speaker:Like you hear about these stories of people who have been
Speaker:working for somebody else,
Speaker:let's say,
Speaker:and all they're doing is watching the clock like three more
Speaker:hours. And then I finally get to get,
Speaker:go home.
Speaker:And that's so sad because think of all this time in
Speaker:their life that they are not getting pleasure out of the
Speaker:hours that they're living.
Speaker:It's heartbreaking.
Speaker:It's very heartbreaking.
Speaker:And that's why I say it's not my motto.
Speaker:I find jobs.
Speaker:Even if they're jobs that are forced,
Speaker:something else,
Speaker:it has to be a job that has something for me.
Speaker:Like I used to work as a waitress because I put
Speaker:myself through school and I walked into this restaurant and there
Speaker:was water everywhere.
Speaker:And I'm like,
Speaker:I'm going to work here because I never looked at the
Speaker:clock. I had the ocean everywhere.
Speaker:It was beautiful.
Speaker:Oh. So just the environment that you were in,
Speaker:just brought you so much pleasure that the work was in
Speaker:addition to that,
Speaker:but it was the environment that you loved so much.
Speaker:Yes. And I don't see any shame in working for other
Speaker:people. I mean,
Speaker:we have a lot of people listening right now who have
Speaker:full-time jobs and they're looking at starting a business from a
Speaker:craft. They have let's say,
Speaker:and they're going to do it on the side.
Speaker:And maybe they're always only going to do it on the
Speaker:side because they like the security of a full-time job working
Speaker:for someone else.
Speaker:All of that's good because it goes back to what's your
Speaker:joy. It's not what other people say your joy should be.
Speaker:It's your joy.
Speaker:Oh yeah,
Speaker:Definitely. Nobody can tell you what your joy is.
Speaker:I have to tell you,
Speaker:Dr. Joella I wish I would have known you about 10
Speaker:or 15 years ago because talking about being a sports chiropractor,
Speaker:my sign snowboarder,
Speaker:skateboarder surfer,
Speaker:my daughter,
Speaker:soccer goalie.
Speaker:Of course she couldn't just be on the field.
Speaker:She had to be the goalie.
Speaker:Then she went and played football.
Speaker:Only girl on a boys team then played basketball in college.
Speaker:The emergency room always saw us.
Speaker:They didn't even need to ask who we are.
Speaker:They could just pull up our records,
Speaker:but they're good.
Speaker:Now maybe we all suffer from some of our prior sports
Speaker:injuries. I don't know.
Speaker:But boy,
Speaker:I would've been calling you.
Speaker:We would have been on a first name basis already back
Speaker:then, too bad.
Speaker:I know A lot of people say that and I did
Speaker:work with a lot of teens and college.
Speaker:I worked with Olympians from the ski team soon to be.
Speaker:I don't know that they made it,
Speaker:but I worked with them at that level.
Speaker:I worked with amateur tennis players from the college.
Speaker:So yes,
Speaker:I know everything you're talking about and it was delightful and
Speaker:yes, they all learned how to ice.
Speaker:That is the biggest thing.
Speaker:Oh my gosh.
Speaker:Totally for sure.
Speaker:My daughter actually,
Speaker:when she got out of college for a little while,
Speaker:was a trainer for the combine.
Speaker:So when the football players,
Speaker:the NFL players were going to be trying out for their
Speaker:teams, she was training them.
Speaker:And along with that,
Speaker:of course came a lot of how to do everything that
Speaker:she was teaching them properly with the right form and all
Speaker:that. Yeah.
Speaker:We could talk about that forever,
Speaker:but we should probably get on to what we should be
Speaker:talking about here.
Speaker:And specifically,
Speaker:I mentioned that I wanted to have you on so that
Speaker:we can reframe 20,
Speaker:21 being healthier in our workspaces as well.
Speaker:I think a lot of us,
Speaker:particularly because we've Jerry rigged some workspaces now,
Speaker:too, because we've had to retrofit into what 2020 brought us.
Speaker:We may have started developing some habits that aren't the best
Speaker:for us as we're working.
Speaker:So I'd love to dive into workspaces specifically and talk about
Speaker:if you had like a blank slate for an office,
Speaker:what are the things that we should be putting in there?
Speaker:And how should we be recognizing if we're setting up our
Speaker:space properly from the ergonomic point of view?
Speaker:Great question.
Speaker:First of all,
Speaker:it all comes back to the person,
Speaker:to the individual.
Speaker:So I see all these beautiful pictures of workspaces.
Speaker:They have the beautiful desk and they have the beautiful plant
Speaker:and the beautiful window right in front of the desk,
Speaker:which is not so good by the way,
Speaker:because there's a glare.
Speaker:It should be angled 90 degrees away from the window.
Speaker:Ooh, tip right out of the shoot there.
Speaker:Right out of the shoot.
Speaker:Yes. No waste of words here.
Speaker:The reason I'm making a point though,
Speaker:is we get these pictures and what happens is the person
Speaker:isn't in the picture.
Speaker:So it looks really good,
Speaker:but it doesn't mean anything.
Speaker:We don't know if that's an ergonomic workstation,
Speaker:you could even have the right ergonomic mouse,
Speaker:the right ergonomic setup.
Speaker:But if it doesn't fit you,
Speaker:it's not an ergonomic setup for you.
Speaker:Are you saying that different people might need their offices set
Speaker:up differently based on individual preferences or body situations that they
Speaker:have? Yes,
Speaker:that's exactly what I'm saying.
Speaker:Most desks are 29 inches.
Speaker:Nobody has to memorize this,
Speaker:but okay.
Speaker:I am five foot almost to somebody else could be five
Speaker:foot, 10.
Speaker:Somebody else could be six foot.
Speaker:Guess what?
Speaker:The same chair height isn't going to work for all three
Speaker:of us,
Speaker:We can raise and lower the chairs.
Speaker:Dr. Yes.
Speaker:Yes we can.
Speaker:But guess what happens?
Speaker:People don't do that.
Speaker:And people don't raise and lower their chair.
Speaker:They often have the chair at the wrong height for their
Speaker:height. So if you raise the chair and you're a shorter
Speaker:stature person,
Speaker:shorter as height person,
Speaker:you need a foot rest under your feet because your feet
Speaker:have to be flat on the ground or the floor or
Speaker:a surface.
Speaker:You see,
Speaker:they shouldn't be dangling because of circulation.
Speaker:Every single reason why you set up your desk situation a
Speaker:certain way is so your body can be in the best
Speaker:position for your health.
Speaker:And then as a result,
Speaker:it will have an effect on your productivity,
Speaker:your efficiency,
Speaker:your health now,
Speaker:and your health in the future.
Speaker:So you do see a correlation.
Speaker:When you work with people to set up their offices properly,
Speaker:you see a correlation in the Results they had beforehand and
Speaker:then the Results they have out,
Speaker:Correct? They're usually they give me those fields,
Speaker:right? Well,
Speaker:it kind of makes sense because if you're comfortable,
Speaker:you're not going to be focused on how your back is
Speaker:hurting or you have no more blood flow in your legs.
Speaker:You can be focusing on what you're trying to do.
Speaker:Correct. I love what you just said.
Speaker:The blood flow in your legs.
Speaker:You know that a lot of people don't even understand that
Speaker:the reason it's bad is because their chair is probably not
Speaker:the right size,
Speaker:the actual seat of the chair.
Speaker:So it can be pressing against the back of their legs.
Speaker:There should be two to three finger distance between the back
Speaker:of the lower leg and the chair seat.
Speaker:Okay. Wait,
Speaker:let's back up because you've just told us a bunch of
Speaker:good stuff about a chair.
Speaker:First. Tell me again about the desk.
Speaker:The desk should be not in front of a window.
Speaker:It should be 45 degrees from a window angled.
Speaker:Did I say 45 degrees?
Speaker:I think I said 90.
Speaker:I don't know.
Speaker:It's okay.
Speaker:90 degrees.
Speaker:Okay. You should be perpendicular.
Speaker:The windows should shine from the side.
Speaker:I know this is when you're filming people like a window
Speaker:in front of them.
Speaker:If you're taking a video,
Speaker:but if you're working on your computer and your computer monitor
Speaker:or your laptop is right in front of the window,
Speaker:the difference between the glare from the window to your monitor
Speaker:affects your eyes.
Speaker:Unless you're going to close those drapes and then you're not
Speaker:going to have that beautiful view.
Speaker:So it's eyestrain strain that.
Speaker:Yes. What if you flipped your desk?
Speaker:So the window was behind you.
Speaker:That's probably equally bad Depending if it glares,
Speaker:because you can also put a shield on it,
Speaker:on your desktop for the glare,
Speaker:but it really depends is better to have like a 90
Speaker:degree or an angle,
Speaker:but you have to be lined up to it too.
Speaker:So a lot of people will put their monitor off to
Speaker:the side and then they'll kind of twist.
Speaker:They'll be facing the window,
Speaker:but twist no twisting,
Speaker:no twisting.
Speaker:You have to be lined up to whatever you're looking at.
Speaker:Like if I was talking to you,
Speaker:I would be facing you straight on.
Speaker:I wouldn't be off to the side.
Speaker:I'm looking at you sideways.
Speaker:I would be facing you unless there was a reason I'd
Speaker:have to do that.
Speaker:The reason twisting affects the lower twisting affects your neck,
Speaker:twisting can affect how your wrist is positioned.
Speaker:Do you see no twisting?
Speaker:No twisting.
Speaker:Okay. So we're setting up the perfect room here.
Speaker:So it's at a 90 degree angle from a window.
Speaker:If you have a window,
Speaker:some people are in offices that don't even have a window
Speaker:Window. If you don't,
Speaker:you don't have a problem with glare.
Speaker:It's not a problem.
Speaker:I wanted to make that clear that depending on your size,
Speaker:everybody's different.
Speaker:You wouldn't take a dress off the rack without looking at
Speaker:the size and making and trying it on your desk.
Speaker:Situation is really the same thing.
Speaker:We start with the chair and we make sure your feet
Speaker:are flat on the floor.
Speaker:And if not,
Speaker:if you have to raise the chair up to meet your
Speaker:desk, then you want to have a foot rest.
Speaker:Okay? Wait,
Speaker:Stop for a second.
Speaker:I have another question.
Speaker:Feet flat on the floor.
Speaker:And how are your knees then angled at 90 degrees?
Speaker:Cause you know how your feet can be flat on the
Speaker:floor, but you're over extended with your knees.
Speaker:I do like if the shares too small,
Speaker:so I'm thinking it should be,
Speaker:well, you tell me,
Speaker:should it be 90 or Less than that?
Speaker:It can be kind to your more 90 or more.
Speaker:Okay. So Sue,
Speaker:what I think would be most helpful for your listeners is
Speaker:maybe we cover some highlights of the desk situation.
Speaker:First of all,
Speaker:the chair.
Speaker:And I'm going to give you some specifics,
Speaker:but I can't give you every single thing cause there's more
Speaker:to talk about,
Speaker:but it's really important that your feet are flat on the
Speaker:floor when you adjust the chair height.
Speaker:So no matter how tall or short you are,
Speaker:you know that that's the basic principle.
Speaker:Okay. And the next thing is you don't want your knees
Speaker:higher than your tush when you're sitting in any chair,
Speaker:whether it's an office chair,
Speaker:the couch,
Speaker:a dining room chair,
Speaker:anywhere. Yes.
Speaker:Anywhere. What does it do to you when your knees are
Speaker:higher than it puts all the pressure on the low back.
Speaker:And that's why when people go to get out of that
Speaker:chair, they feel really stiff in their low back because that's
Speaker:where all the pressure went.
Speaker:You want your knees at 90 or just a little below
Speaker:90. So it's called an open hip angle.
Speaker:You don't want all the pressure there,
Speaker:but I'm just going to add here.
Speaker:This is one of the three things,
Speaker:but I'm going to say it here because it's so important.
Speaker:You're not supposed to sit for long,
Speaker:long periods of time,
Speaker:hours. You're supposed to take breaks guilty.
Speaker:I know you can set your phone.
Speaker:People who study habits of successful people,
Speaker:they all talk about taking breaks.
Speaker:Everybody talks about it.
Speaker:What do you do it through the Pomodoro technique or you
Speaker:do it like I'm going to recommend.
Speaker:And somebody else says 50 minutes.
Speaker:I say 30 minutes.
Speaker:And when I say take a break,
Speaker:I don't mean that you have to like go away,
Speaker:go for a walk for two months.
Speaker:No, you just have to get up.
Speaker:You have to,
Speaker:you know,
Speaker:maybe walk to the printer or go get a glass of
Speaker:water. You have to move your body.
Speaker:So I say 30 minutes,
Speaker:the ergonomists who've done research on it and say every 20
Speaker:minutes, get up change positions from sitting to standing walk for
Speaker:two minutes,
Speaker:you can stand for eight minutes.
Speaker:So you're supposed to have like 16 to 17 transitions a
Speaker:day, at least.
Speaker:So circulation is so important.
Speaker:That's what that's about.
Speaker:This isn't just have good posture just to look good.
Speaker:No, it's for the body so that you're flowing so that
Speaker:you're not putting pressure on anything.
Speaker:So yes,
Speaker:if your tush is lower than your knees,
Speaker:you're putting all the pressure on your low back.
Speaker:Okay. So feed on floor,
Speaker:which means the balls of your feet and the heels of
Speaker:your feet.
Speaker:Flat feet.
Speaker:Yes. Flat feet.
Speaker:And your knees,
Speaker:90 degrees or greater,
Speaker:Not where they're above.
Speaker:Cause some people confuse us,
Speaker:not where they're higher than your tush.
Speaker:They want to be just a little lower.
Speaker:Okay. At 90,
Speaker:even with your tush or a little low.
Speaker:Okay. So these are the guidelines.
Speaker:When we have chairs that can go up and down.
Speaker:These are the guidelines for us with that.
Speaker:Yes. If you don't have that,
Speaker:if you have a couch and people have a lot of
Speaker:really low couches,
Speaker:that's the beauty of having pillows.
Speaker:You can put a pillow on that couch and that's going
Speaker:to elevate the tush,
Speaker:right? Because if your tuition is lower than your knees,
Speaker:when you go to get out of that couch,
Speaker:that's the other thing,
Speaker:not only are you sitting,
Speaker:putting pressure on your low,
Speaker:back on a regular basis,
Speaker:but you're also,
Speaker:when you go to get up,
Speaker:you're really putting pressure on that low back.
Speaker:You don't get to use your legs for that.
Speaker:You're using your back to come out of that.
Speaker:So that's why you want to be at 90 degrees on
Speaker:any chair.
Speaker:That makes so much sense.
Speaker:And especially now,
Speaker:because I'm quite sure since we are working at home so
Speaker:much, you know,
Speaker:it's very tempting to just,
Speaker:you know,
Speaker:bring some of your work into the family room while you're
Speaker:watching a show because it's something mindless that you could be
Speaker:doing. And I'm quite sure that most of us aren't following
Speaker:this role.
Speaker:No, we're not.
Speaker:And that's why there's been a 30 to 40% increase in
Speaker:discomfort and problems since we've been staying home more.
Speaker:Oh, no kidding.
Speaker:Yeah. And they're just starting to do the research on that.
Speaker:I was in a professional webinar on this and no they're
Speaker:seeing problems.
Speaker:And the thing is,
Speaker:we're talking about the kind of problems are called cumulative trauma
Speaker:disorders. Cumulative.
Speaker:It happens over time and these are short things you do.
Speaker:So you've been sitting in that chair wrong for 20 minutes
Speaker:to an hour.
Speaker:That is a short duration thing that can become a trauma
Speaker:disorder that can start affecting your back.
Speaker:Maybe not that first time,
Speaker:but if you're starting to feel stiff,
Speaker:when you come out of that chair,
Speaker:it's in the wrong position,
Speaker:you haven't moved enough or you need to stretch.
Speaker:Yeah. I think that's so important right now because when we
Speaker:all started recreating how we were going to do our businesses,
Speaker:maybe you even worked for someone else and now you're home.
Speaker:You're still doing your job,
Speaker:but you're doing it from home.
Speaker:We kind of Jerry rigged what we needed to put together
Speaker:and what our workspace would look like.
Speaker:And I don't think any of us really that almost coming
Speaker:on to a year now,
Speaker:we're still doing this.
Speaker:So we probably put something together and I'm saying the full
Speaker:week, you know,
Speaker:it's kind of general,
Speaker:but the full week we kind of just threw something together
Speaker:and I've never gone back and re looked at it and
Speaker:said, okay,
Speaker:is this really what I should be doing for medium long
Speaker:term to your point that you only have to do this
Speaker:for a little while to then see problems later.
Speaker:Correct? So this is so,
Speaker:so Helpful.
Speaker:This is why I'm so passionate about it because people don't
Speaker:know that if they continue to do it wrong,
Speaker:they're going to start developing problems.
Speaker:And sometimes when they develop the problem,
Speaker:they don't get the correlation that it's due to the way
Speaker:they're doing their work.
Speaker:They're like,
Speaker:Oh, this is starting to bother me,
Speaker:but they don't put it together.
Speaker:So I'm going to give you number two.
Speaker:Okay. Thing that I think is super important.
Speaker:And that is even if it's a laptop or if you're
Speaker:using a desktop with a massive keyboard,
Speaker:quite often,
Speaker:people overreach for their keyboard and mouse or their laptop.
Speaker:And when you overreach,
Speaker:what do I mean by overreaching?
Speaker:If you just dropped your arms to the side and kept
Speaker:your arms in contact with your rib cage and then bend
Speaker:at the elbows to 90 degrees.
Speaker:Okay. That is where your keyboard and mouse should be or
Speaker:your laptop.
Speaker:Oh, that's me.
Speaker:Yeah. Thank you.
Speaker:Thank you.
Speaker:See what I mean?
Speaker:Where your fingers start to move.
Speaker:You don't move them away from your body.
Speaker:When you brought them up to 90 degrees,
Speaker:that is where your laptop,
Speaker:your keyboard,
Speaker:your mouse should have been to be placed.
Speaker:I am guilty of so many of these.
Speaker:I'm guilty of some half twisting.
Speaker:Cause you know where I have,
Speaker:well, my home office,
Speaker:I have my laptop farther away for when I'm doing Facebook
Speaker:lives and I just leave it there.
Speaker:And I'm like a little bit twisted,
Speaker:not 90 degrees,
Speaker:but like maybe 30 degrees and it's way farther out on
Speaker:my desk because then you're not like up in my face.
Speaker:Oh my gosh.
Speaker:Yes. That's really not good.
Speaker:So what is going on there?
Speaker:What do I want to point out?
Speaker:Because this goes with lifting groceries,
Speaker:to lifting a baby,
Speaker:any kind of lift.
Speaker:That's where your strength is.
Speaker:When you have that distance from the elbow to the fingertips.
Speaker:When you start to reach,
Speaker:like you just said,
Speaker:you're using your shoulder.
Speaker:Yep. You keep using your shoulder.
Speaker:Guess what starts happening?
Speaker:Your shoulder starts getting sore.
Speaker:You go and do something totally different and you hurt your
Speaker:shoulder and you think that's what happened?
Speaker:No, that's why it's called cumulative trauma.
Speaker:Repetitive stress injury.
Speaker:The event.
Speaker:I mean,
Speaker:of course,
Speaker:if you're a football player and you get hit in the
Speaker:shoulder. Yes.
Speaker:But if you've been doing this behavior,
Speaker:when you're overreaching like that,
Speaker:you're putting your shoulder at risk.
Speaker:Your muscles are getting tighter,
Speaker:a tight muscle injures faster than a relaxed muscle.
Speaker:So now you've got it at risks.
Speaker:You go to lift,
Speaker:those groceries are reaching back of your car or something and
Speaker:you hurt your shoulder and you think that's what did it?
Speaker:No. It's because you already had it in a weak state,
Speaker:light Bulbs are going on for a million people right Now.
Speaker:I love it.
Speaker:That's my passion.
Speaker:That's what I want.
Speaker:The trick about the overreaching is your elbows should be at
Speaker:your sides comfortably.
Speaker:Yes. And then I'm thinking your hands also at a comfortable
Speaker:level, like the desk can't be too sure.
Speaker:Correct. That's why we talked about the chair to the desk,
Speaker:but I can only give you so much.
Speaker:All right.
Speaker:This is making sense.
Speaker:Wonderful. Okay.
Speaker:So we've got the chair,
Speaker:height and feet and all of that.
Speaker:We've got the overreaching,
Speaker:The third tip because there are a lot more,
Speaker:but you know,
Speaker:how much time do we have?
Speaker:And I will give you some other tips when it comes
Speaker:to actual work surfaces.
Speaker:And I squeeze that one in,
Speaker:you do have to take breaks,
Speaker:promise me,
Speaker:you'll take breaks,
Speaker:promise me you'll set a timer and you can do toe
Speaker:taps at your desk.
Speaker:So you,
Speaker:that could be part of your break toe taps.
Speaker:You elevate the foot towards the shin and you relax your
Speaker:knees. Okay.
Speaker:This is like the bonus tip that is filtered in.
Speaker:Yeah, this isn't the one I was going to talk about.
Speaker:I tell you I can't hold back,
Speaker:But it's okay.
Speaker:You can give us all your goodness,
Speaker:Dr. Joella for the time allotment that we have,
Speaker:because we're also going to get into specifically for people who
Speaker:are like,
Speaker:are making products too.
Speaker:Cause that's,
Speaker:we're just right now on the office part.
Speaker:So I know we can't cover everything.
Speaker:I get that part.
Speaker:I'm curious about number three.
Speaker:I have no idea what this is going to be.
Speaker:I'm a little nervous though.
Speaker:Cause I'm already guilty on one and two,
Speaker:But you know what?
Speaker:Now you have the knowledge.
Speaker:Now you have the knowledge and that's the most beautiful thing
Speaker:is to become aware,
Speaker:right? To be curious.
Speaker:That's why be curious is so important to me.
Speaker:Number three is,
Speaker:and I'm going to refer to the laptop,
Speaker:but it's with desktop too,
Speaker:is you don't want to be looking down at your monitor
Speaker:at your screen,
Speaker:at your tablet,
Speaker:at your phone.
Speaker:You don't want to be looking down,
Speaker:dropping your head.
Speaker:So I'm going to give you a little bit more about
Speaker:number three.
Speaker:So I want you to put your laptop on a stand
Speaker:and have a separate keyboard and mouse for it.
Speaker:Then you can do the 90 degrees and have the distance
Speaker:to your fingertips,
Speaker:right? And where do you want the laptop?
Speaker:The top of it to be?
Speaker:You want it to be about eye level?
Speaker:I say about because for some people they don't really look
Speaker:at the top.
Speaker:So the rule is you don't want to be dropping your
Speaker:head. Well,
Speaker:first of all,
Speaker:where should your head be?
Speaker:Your head should be aligned to your shoulder,
Speaker:your ear,
Speaker:aligned to your shoulder.
Speaker:That's where your head's supposed to be.
Speaker:Think about it.
Speaker:When you look at your phone.
Speaker:Yeah. So let's do the computer first and then the phone.
Speaker:Cause I get to be only half guilty with number three.
Speaker:Oh good.
Speaker:Yay. I think what you're saying with the computer is that
Speaker:the screen that you're looking at should be viewable when your
Speaker:head is in alignment with your spine and you're looking straight
Speaker:forward. Yes.
Speaker:And you use your natural eye gaze,
Speaker:which is about to 15 degrees to look at your screen.
Speaker:That makes sense.
Speaker:Yes. So that's why a lot of people have laptops and
Speaker:unfortunately they don't open wide enough to give them that neutrality.
Speaker:And this is the biggest thing that's happening with people out
Speaker:there during these times they're using their laptop and their laptop
Speaker:is not at the right height.
Speaker:So they're dropping their head.
Speaker:Yes. So that's why you usually need a stand.
Speaker:That's why I do go over baking every workspace in your
Speaker:house. Work once you know the principles.
Speaker:If you know,
Speaker:you're not supposed to drop your head,
Speaker:guess what?
Speaker:You can go to your couch and you could put a
Speaker:pillow under your laptop to have it higher.
Speaker:You don't have to put up a stand there.
Speaker:Okay. I get it.
Speaker:I want to work at my couch right now.
Speaker:Okay. Put a pillow on your lap and then put your
Speaker:laptop there.
Speaker:And I know it's not enough circulation.
Speaker:There are stands that you can buy,
Speaker:but you know,
Speaker:people don't want to buy every single thing.
Speaker:Right? You're not going to be at the couch for long.
Speaker:If you're going to go to the dining room table,
Speaker:you know,
Speaker:the rule,
Speaker:your head supposed to be neutral,
Speaker:make it work.
Speaker:People use books,
Speaker:people use boxes.
Speaker:They stand at the counter.
Speaker:They use books.
Speaker:Yes, absolutely.
Speaker:So I'm just thinking,
Speaker:as you're saying this,
Speaker:you must go through and view people in the world and
Speaker:see what they're doing and be like,
Speaker:Oh no,
Speaker:look what she's doing.
Speaker:And then,
Speaker:Oh No,
Speaker:look at that is must go Through life like that all
Speaker:the time.
Speaker:Because you know,
Speaker:and we don't,
Speaker:I it's very painful.
Speaker:I feel so sorry for you,
Speaker:Dr. Joella.
Speaker:So, you know,
Speaker:it's really funny.
Speaker:I can't believe you brought this up.
Speaker:I live in a Victorian in San Francisco.
Speaker:The houses are really close together.
Speaker:So there's a twin house next to me.
Speaker:They look into my kitchen and I look into their kitchen
Speaker:and dining room.
Speaker:And every day I have to see somebody sitting at their
Speaker:dining room,
Speaker:table, wrong working.
Speaker:And I don't know them well enough to tell them,
Speaker:you know,
Speaker:you're doing that.
Speaker:And this person even hurt their wrist in the past.
Speaker:I want to go over there.
Speaker:Can I tell you something?
Speaker:But it's like,
Speaker:I don't know why this is happening.
Speaker:This is so terrible.
Speaker:The irony,
Speaker:right? You know what you need to somehow make them listen
Speaker:to this podcast and then they'll hear it.
Speaker:I'll be like,
Speaker:Oh, it's me.
Speaker:The only reason I'm mentioning it is because they're not going
Speaker:to, I'm washing my dishes going.
Speaker:How can this be?
Speaker:And if I close the shades,
Speaker:it'll be too dark.
Speaker:Yeah. You know,
Speaker:sometimes knowledge is power and sometimes knowledge,
Speaker:a curse is stressful.
Speaker:I don't know.
Speaker:I guess any we'll do things that we know aren't right.
Speaker:But we still do them.
Speaker:So, and our goal here is to at least have people
Speaker:knowing so that they know how to do better.
Speaker:And this next one that we're going to talk about,
Speaker:because I think this is under number three.
Speaker:I know it is.
Speaker:As a matter of fact is the phone.
Speaker:Yeah. I'm so guilty of this.
Speaker:And I've heard this before and I haven't done it.
Speaker:I think I might've actually heard it before from you.
Speaker:Cause I've seen that Gary V clip before,
Speaker:before I even had you on this show.
Speaker:Oh really?
Speaker:Yes. I don't know where I saw it.
Speaker:I do follow Gary V from time to time.
Speaker:Like I take a little bit of him and then I
Speaker:have to take a break and then I go back like
Speaker:back and forth.
Speaker:Right. I get it.
Speaker:So if you guys want to know,
Speaker:give biz listeners what I'm talking about.
Speaker:Jump over to Dr.
Speaker:Joella his website and you'll see,
Speaker:there's a clip there.
Speaker:She's telling Gary V how to use his phone properly.
Speaker:And guess what now will you tell us how to use
Speaker:our phone properly?
Speaker:Okay. Guess what?
Speaker:It's been 20 minutes.
Speaker:Stand up,
Speaker:move around a little bit because we all now know every
Speaker:20 minutes we should get up from our chairs and get
Speaker:moving. And then come back after this quick break and we'll
Speaker:learn how to use our phones properly.
Speaker:Yes, it's possible.
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Speaker:go to the ribbon print company.com
Speaker:over the phone.
Speaker:I actually told Gary It,
Speaker:and I did do a YouTube video on this.
Speaker:Get relief in your neck and shoulders from technique.
Speaker:Remember I told you about the ear being aligned to the
Speaker:shoulder. That is the way you're supposed to hold your head
Speaker:over your shoulders.
Speaker:When you go off that alignment just by 15 degrees,
Speaker:do you know how much 15 degrees is?
Speaker:It's not much.
Speaker:It's not much.
Speaker:You've increased the load on your neck and shoulders.
Speaker:Your head weighs about 13 pounds.
Speaker:When you go off of that,
Speaker:just by 15 degrees,
Speaker:you've increased the load on your neck and shoulders to 35
Speaker:pounds of pressure.
Speaker:Okay? Okay.
Speaker:So you go to 45 degrees,
Speaker:which people hold their heads.
Speaker:When they're looking at their phone,
Speaker:somewhere between 45 and 60 degrees,
Speaker:45 pounds to 60 pounds of pressure across the neck and
Speaker:shoulders. My mouth is wide open over here.
Speaker:Yes. I know I do it all the time.
Speaker:And I'm thinking it's not as bad physically.
Speaker:I would imagine that's a stress factor too.
Speaker:Yes, because what's there your vessels,
Speaker:your blood supply,
Speaker:your nerves.
Speaker:That's why I made a video on it because you have
Speaker:five nerves that are essential to your arm,
Speaker:your hand,
Speaker:your shoulder,
Speaker:that you were literally cutting off.
Speaker:They're right there at your collarbone passing through.
Speaker:So when you drop your head,
Speaker:you're actually cutting those nerves of the supply.
Speaker:To some degree,
Speaker:you're cutting into that circulation.
Speaker:And that's also the circulation to the head for brain power.
Speaker:Yes. People hear me talk about posture.
Speaker:Oh yeah.
Speaker:Posture, posture.
Speaker:You know?
Speaker:No, I have patients.
Speaker:Who've had these problems.
Speaker:I've had people who've had to have surgery,
Speaker:not as many because I've been able to intercept and help
Speaker:them. The people who've had numbness,
Speaker:tingling. That's what I mean.
Speaker:These are symptoms of these situations.
Speaker:It could be symptoms as something else.
Speaker:That's why I always recommend people go see a healthcare practitioner.
Speaker:Right. But yes.
Speaker:Serious consequences.
Speaker:Cumulative trauma disorder is not a little thing.
Speaker:I hear people say,
Speaker:Oh, I have some carpal tunnel.
Speaker:I just had some carpal tunnel.
Speaker:Like it's a cold.
Speaker:No, that means that they're wearing down their joints.
Speaker:When you wear down your joints,
Speaker:you can't reverse it.
Speaker:You can change how much pressure you put on it.
Speaker:You can limit to where it got to.
Speaker:But right now we can't reverse it per se,
Speaker:unless you can get STEM cell therapy and you know how
Speaker:much that costs.
Speaker:So why I'm have a question for you and I'm going
Speaker:to ask this first,
Speaker:but then we need to get to for sure,
Speaker:proper positioning or usage of your phone.
Speaker:Okay. But before we do that,
Speaker:do you see people that you are training that over time?
Speaker:It becomes second nature to them instead of always having to
Speaker:think about it,
Speaker:they just reposition at first consciously,
Speaker:you have to think about it all the time.
Speaker:I know I'm going to,
Speaker:with the phone after we're done with this interview,
Speaker:I'm going to be better,
Speaker:but then it'll get to be something that just,
Speaker:I don't even think about.
Speaker:And I'll do it properly.
Speaker:Yes. If you have that mindset,
Speaker:If you work at it,
Speaker:you consciously work at it.
Speaker:Yes. I love the book.
Speaker:Atomic habits.
Speaker:Okay. But it broke my heart reading it.
Speaker:I dunno.
Speaker:It's by James clear,
Speaker:he's talking about how we create our habits and he's trying
Speaker:to show people how to create new habits.
Speaker:And I'm reading this book going,
Speaker:this is cumulative trauma disorder.
Speaker:This is how we create our bad habits.
Speaker:We make it so easy for ourselves.
Speaker:Like it's very easy for you to sit at your desk
Speaker:and reach for that laptop.
Speaker:Now you have to change it and make it easy for
Speaker:you to do it properly.
Speaker:Right. But once we position our laptop in the correct banner
Speaker:and leave it that way or after we take it,
Speaker:when we come back,
Speaker:it's all set up properly.
Speaker:We don't have to think about that anymore.
Speaker:Correct. That's what I'm trying to say.
Speaker:Yes. That's why I said,
Speaker:if you're really willing to do that.
Speaker:Yes. Now you're creating a new habit of doing it correctly.
Speaker:Got It.
Speaker:Okay. Talk to us about the phone.
Speaker:Did I totally Answer your question though?
Speaker:I think I kind of went off.
Speaker:Nope you did.
Speaker:Because what I wanted to know is it doesn't always have
Speaker:to be hard if we do some of this self-correction at
Speaker:some point it will start to become habit that we don't
Speaker:need to always be thinking about.
Speaker:It'll be so smooth.
Speaker:Just like right now.
Speaker:All our bad habits.
Speaker:Right? So smooth.
Speaker:Yes. And I love what you just said because didn't,
Speaker:I just make it easy for you to know where your
Speaker:keyboard and mouse should be.
Speaker:Yep. Yes.
Speaker:This can be totally easy.
Speaker:You just need to know it and people don't know it.
Speaker:Right. That's my gift.
Speaker:I love it.
Speaker:Well, and the setup.
Speaker:Yeah. So now I'm expecting everybody,
Speaker:who's listening to go analyze their workspace and we're still only
Speaker:at the desk.
Speaker:Didn't you believe it?
Speaker:We're still only at the desk,
Speaker:but where is your monitor?
Speaker:Where is your laptop?
Speaker:How is your chair?
Speaker:And like the phone.
Speaker:This is going to blow everybody's mind.
Speaker:So let's get to the phone.
Speaker:Okay. Be what you want right there.
Speaker:But you just talked about the desktop.
Speaker:You can get a stand for your phone to be angled
Speaker:up. Everything should be angled up.
Speaker:So you don't have to drop your head.
Speaker:Okay. So you can get a stamp for your phone.
Speaker:It doesn't have to be flat on the surface.
Speaker:So that will help with that.
Speaker:But when you're actually holding your phone,
Speaker:because that's what happens,
Speaker:right? Remember I told you about dropping your arms and bring
Speaker:your arms up to 90 degrees,
Speaker:bending at the elbows.
Speaker:Well, you can do that with your phone,
Speaker:that same position.
Speaker:Do that,
Speaker:bring it up with your phone.
Speaker:You might bring it a little closer to your face and
Speaker:don't drop your head.
Speaker:Use your natural,
Speaker:I guess,
Speaker:to look at the phone.
Speaker:Yes. And I knew this because I'd already watched what you
Speaker:coached Gary V about.
Speaker:Yeah. And it's going to make us build some arm muscles.
Speaker:I think Dr.
Speaker:Joella because like,
Speaker:it's much easier to drop your head and leave your phone
Speaker:at that level then to have our arms up for any
Speaker:extended period of time.
Speaker:Okay. But wait,
Speaker:remember your arms,
Speaker:you drop your arms right at the sides.
Speaker:You keep them in contact with your ribs.
Speaker:Okay. I'm doing it right now.
Speaker:Okay. Now Bend at the elbows.
Speaker:Your arms are in contact with your rib cage.
Speaker:You should not feel any pressure on your shoulders or your
Speaker:arms or anything doing that.
Speaker:Okay. I'm actually doing it here.
Speaker:You can't see me,
Speaker:but I'm doing it here.
Speaker:So you're not bringing your phone right in front of your
Speaker:face. You're bringing your phone so that you can keep your
Speaker:head at the angle that you mentioned,
Speaker:but you can still look your eyes down to look at
Speaker:your phone.
Speaker:Correct? Okay.
Speaker:I got it.
Speaker:Yes. Good.
Speaker:Because most people you think it's nothing.
Speaker:When you put your phone down low,
Speaker:guess what else you're doing?
Speaker:You're usually taking your arms away from your body.
Speaker:So you are using your shoulder and a lot of times
Speaker:they're rounded forward and you're dropping your head.
Speaker:Exactly. Right.
Speaker:I'm doing it.
Speaker:I know my normal thing that I would have normally done.
Speaker:So the thing is your head stays straight.
Speaker:Your eyes can move your head.
Speaker:Doesn't move.
Speaker:Your head stays neutral to you,
Speaker:Correct? I mean,
Speaker:if you just put your arms at your side and come
Speaker:up, you could be like that.
Speaker:Holding your arms for a long time.
Speaker:As soon as you take your arm away from your body,
Speaker:that's your shoulder.
Speaker:That's where you start getting into the muscles.
Speaker:Got it.
Speaker:Just feel it into the body,
Speaker:away from the body.
Speaker:That's where you get the strain.
Speaker:Okay. Let's turn now to the working situation that a lot
Speaker:of our listeners have.
Speaker:So they might be standing at a table working on their
Speaker:products. So to the example of pouring candles,
Speaker:let's say,
Speaker:or decorating cupcakes,
Speaker:all different types of things like that,
Speaker:where they are now standing at a production table,
Speaker:if you will,
Speaker:and they're working on their products.
Speaker:So they're kind of bending over their products or they might
Speaker:be sitting on a chair.
Speaker:I mean,
Speaker:different people do different things.
Speaker:Of course now I'm having the problem that you had,
Speaker:which is like,
Speaker:there are so many applications and ways and positions and all
Speaker:of that.
Speaker:But do you have any advice for us on that?
Speaker:I love that you said You gave me two different situations.
Speaker:You gave me the pouring candles,
Speaker:which compared to decorating cupcakes,
Speaker:the weight load on those is totally different.
Speaker:I would think,
Speaker:I would think the pouring,
Speaker:the candles is a heavier type of caring.
Speaker:It's heavier than leaning over to decorate cupcakes.
Speaker:Correct? I agree.
Speaker:What does that mean?
Speaker:Well, this is what it means.
Speaker:The surface for pouring the candles should be a little lower,
Speaker:like at elbow or a little,
Speaker:maybe a little lower,
Speaker:just a dash,
Speaker:but at least at elbow height,
Speaker:does that make sense?
Speaker:It does make sense.
Speaker:Cause I've never actually seen somebody poor.
Speaker:I don't know what their equipment is.
Speaker:You're saying is if you have something heavy in your hands
Speaker:that you're going to be applying,
Speaker:you don't want to be lifting and moving forward,
Speaker:you want to be able to just move forward horizontally,
Speaker:I guess I'd say.
Speaker:Yeah, exactly.
Speaker:Whatever that thing you're carrying.
Speaker:You don't want to have to lift with your arms and
Speaker:then pour it.
Speaker:You want it to be right where you can just pour
Speaker:it. Right?
Speaker:I get it.
Speaker:Yeah. Okay.
Speaker:Yes. I'm so excited.
Speaker:I love that.
Speaker:You get it.
Speaker:You have no idea how much joy it brings you with
Speaker:people because I see people in pain,
Speaker:Right? Because I'm thinking to use this example.
Speaker:If you're lifting and then pouring,
Speaker:you're doing two strenuous things at once.
Speaker:You're lifting.
Speaker:So you've engaged your shoulders.
Speaker:I'm thinking,
Speaker:and then you're twisting and pouring and trying to balance so
Speaker:that you're getting the flow exactly where it needs to go.
Speaker:That's a whole lot of strain all over the place.
Speaker:I have to ask you one more thing.
Speaker:Cause I have one more thing to say about that.
Speaker:And it pertains to both.
Speaker:What kind of a table is it?
Speaker:Is it a table with an open bottle?
Speaker:Oh my gosh.
Speaker:People use all different types of things.
Speaker:Some people are pouring candles at home on their kitchen tables.
Speaker:Like it runs the gamut.
Speaker:Okay. The reason I ask is because if it is best
Speaker:for them Positioning for anything where you're standing and doing an
Speaker:activity, you should often change.
Speaker:Positions is a kind of lunge position where you have your
Speaker:feet staggered.
Speaker:Okay? Not a total lunch,
Speaker:like an exercise lunch.
Speaker:You have your feet together and then you draw one foot.
Speaker:You just step one foot forward,
Speaker:just a dash,
Speaker:okay. That's considered a staggered stance and they're hip distance apart.
Speaker:You have more stability there.
Speaker:Now you carry whatever it is to pour Versus having your
Speaker:feet next to each other,
Speaker:like a regular stand,
Speaker:Having your legs straight.
Speaker:When you go into that staggered stance,
Speaker:you usually have the knee,
Speaker:a little bent,
Speaker:a little softer.
Speaker:So that's why I called it a lunch.
Speaker:So then you have control of your body.
Speaker:You have more power there And it's better for you.
Speaker:I'm thinking Everything I'm saying is better for you.
Speaker:Everything has a reason that has to do with keeping your
Speaker:wellbeing. Okay.
Speaker:So staggered feet versus feet next to each other.
Speaker:Even if you had your knees bent,
Speaker:it's better to have your feet staggered.
Speaker:Yeah. If you have your knees bent,
Speaker:it's good.
Speaker:That's a good alternate position because everything is about being in
Speaker:different positions.
Speaker:Right? Okay.
Speaker:If you pour and you always pour with the left leg
Speaker:forward, it'd be nice if you could pour with the right
Speaker:leg forward sometimes.
Speaker:Okay. All right.
Speaker:And so then,
Speaker:so we've got the candles covered or anything heavy that you're
Speaker:applying. How about the other example with the cupcakes?
Speaker:It's the cupcakes.
Speaker:When you're decorating now that's going to be just below elbow,
Speaker:height of the table,
Speaker:Just below elbow height.
Speaker:Okay. Or it can be righted elbow.
Speaker:I kind of said it the same for both.
Speaker:It's because the pouring,
Speaker:it doesn't sound like it's a big thing,
Speaker:but that person has to decide,
Speaker:you see decorating this less stress.
Speaker:So it can be just right around,
Speaker:Well height.
Speaker:Like they're not just putting the frosting on necessarily,
Speaker:but they're decorated thinking about decorated cookies too,
Speaker:where they put the frosting on first and then they go
Speaker:back and they add lines and dots and all of that.
Speaker:Well, I'm thinking they could be standing or sitting.
Speaker:And I'm thinking that the rules kind of apply similarly to
Speaker:what you would be doing at a desk.
Speaker:Yes. However,
Speaker:I'm going to tell you most people,
Speaker:if we have people working for us,
Speaker:let's say we probably have stools.
Speaker:And those stools like go under the table when we're not
Speaker:using them.
Speaker:And then we pull them out.
Speaker:We have employees or ourselves,
Speaker:either standing or sitting on backless,
Speaker:armless, you know,
Speaker:those round stools and probably our feet.
Speaker:Aren't touching the ground.
Speaker:Our feet are on that little Bar.
Speaker:Yeah, the ring.
Speaker:That's good.
Speaker:Okay. All of that is fine.
Speaker:It's a good alternative.
Speaker:You just don't want your legs dangling.
Speaker:Okay. So being on the bar is very good.
Speaker:There's actually a great chair called the back app,
Speaker:which has a bar,
Speaker:which is excellent for people with low back situations.
Speaker:Okay. And it's the stool again?
Speaker:The biggest thing is you don't want to have the table.
Speaker:Like if they're sitting and they have to like raise her
Speaker:arms up to do the decorating,
Speaker:do you see that shoulders?
Speaker:So that's where they have to be conscious.
Speaker:Now sometimes you have to do that.
Speaker:You can do own self care.
Speaker:Again. You have to check with your doctor,
Speaker:but self care,
Speaker:you could do your own.
Speaker:I seen heating and light massage.
Speaker:If you're feeling the result of However you've been doing your
Speaker:work, you mean?
Speaker:Yes. Okay.
Speaker:If you know,
Speaker:you're raising your shoulders up,
Speaker:you should do self-care because some people think it's just a
Speaker:little tightness,
Speaker:tight muscle injures,
Speaker:faster than a loose muscle tightness wears down the joint.
Speaker:I get rid of all my tightness.
Speaker:I do.
Speaker:Self-care every day people go,
Speaker:Oh, they see me with the eyes.
Speaker:Oh, did you hurt yourself?
Speaker:No, I'm be preventative.
Speaker:I'm keeping my body young.
Speaker:I'm keeping my joints young and healthy.
Speaker:So where are you icing?
Speaker:Well, you know,
Speaker:I'm a chiropractor too.
Speaker:I still do see patients.
Speaker:So usually I see my forearms.
Speaker:Okay. Your forearms are where your muscles are for your hands.
Speaker:You do have some muscles in the hand,
Speaker:but most of the muscles are in your forearms.
Speaker:You know,
Speaker:I didn't know that until this year.
Speaker:So people who are listening,
Speaker:a lot of people already know on January 1st,
Speaker:20, 20,
Speaker:I broke my wrist,
Speaker:Like really bad,
Speaker:like total separation.
Speaker:And so I had to do the surgery.
Speaker:I'm really good right now,
Speaker:but I'm just now getting to the point where I'm able
Speaker:to do some weightlifting and go back and spin again,
Speaker:you know?
Speaker:And you know,
Speaker:when you stand on your hands or on your bike,
Speaker:when I started doing weights and like two pound weights,
Speaker:you guys nothing big,
Speaker:my forearms hurt so much.
Speaker:And you never think about that.
Speaker:Like, you always want the biceps and all of that.
Speaker:You never think of your forearms,
Speaker:but just recently,
Speaker:I've been able to start doing that.
Speaker:And I'm like,
Speaker:man, like who knew no idea at all.
Speaker:So that makes sense.
Speaker:And so what you're doing in terms of working with patients,
Speaker:I think a lot of our listeners who are making things
Speaker:in bulk and doing repetitive motions would have similar situations.
Speaker:So you're icing your forearms.
Speaker:And I guess anywhere where you're feeling tightness or strain that
Speaker:self care is going to prevent a further injury.
Speaker:Like we were talking about at the beginning,
Speaker:it's not that twist or turn or motion or accident that
Speaker:you have.
Speaker:That was the problem.
Speaker:It's that you've set yourself up for that situation all the
Speaker:way along and self-care will prevent that.
Speaker:Or at least put you in a situation where it would
Speaker:be less dramatic potentially unless you fall on ice.
Speaker:Like I did.
Speaker:So that's a whole different story.
Speaker:I was going to ask you,
Speaker:how Did you do it?
Speaker:You fell on ice.
Speaker:Yes. Yeah.
Speaker:Came into the office like a crazy person on the first
Speaker:day of the year,
Speaker:last year.
Speaker:But you know what the funniest part about all of that,
Speaker:because I always look on the positive is at that time,
Speaker:I thought,
Speaker:all right,
Speaker:you know what?
Speaker:That's okay.
Speaker:Now I've gotten the worst thing that's going to happen this
Speaker:year off the table.
Speaker:Well little did we know what 2020 really had in store
Speaker:for us?
Speaker:Right. So my kids say,
Speaker:mom, you broke the whole year when broke your wrist and
Speaker:you broke The whole year So interesting.
Speaker:But you made the best of it.
Speaker:And I totally agree with that.
Speaker:Got lemons,
Speaker:make lemonade.
Speaker:And you learn more about your body.
Speaker:Yeah. Unfortunately I also learned that I'm a big baby,
Speaker:cause that surgery was not fun and it was scary and
Speaker:it was all kinds of not nice,
Speaker:but I'm all good.
Speaker:Totally good.
Speaker:So, well,
Speaker:not totally good,
Speaker:but I'm good.
Speaker:No complaints.
Speaker:I'm a big baby too.
Speaker:I don't know.
Speaker:I'm terrified of all that stuff.
Speaker:I haven't had to have it.
Speaker:I have had a broken leg.
Speaker:I've been hit by a car,
Speaker:but a few times that doesn't count.
Speaker:Well, I do know about myself.
Speaker:I'm good in a panic scene.
Speaker:I'm good under pressure like that.
Speaker:But then when someone's there to help me,
Speaker:like after a little bit,
Speaker:when the situation kicks in,
Speaker:then I panic.
Speaker:But now I don't panic at the time.
Speaker:Yeah. You just do what you have to do.
Speaker:I've learned that about myself over and over again,
Speaker:but that's not even for this podcast.
Speaker:I do want to,
Speaker:as I see our timeline in down here,
Speaker:address stretching a little bit because I know that that was
Speaker:something you were emphasizing earlier and we haven't talked about That
Speaker:sounds good.
Speaker:I want you to know that I do ice my neck
Speaker:and shoulders too,
Speaker:because they get used a lot.
Speaker:Okay. So forearms not controllers.
Speaker:Okay. Stretching,
Speaker:stretching. My passion is shoulder rolls and I just told you
Speaker:your nerves come out of the lower neck.
Speaker:There you have major vessels.
Speaker:They are.
Speaker:When you have tight muscles in that area of your neck
Speaker:and shoulders,
Speaker:you can compress a muscle that has to do with breathing
Speaker:to be able to breathe.
Speaker:Well, there's a lot of important stuff there.
Speaker:So I'm really into shoulder rolls and you drop your arms
Speaker:to the sides and you draw your shoulders straight up towards
Speaker:your ears and you take a breath in as you're doing
Speaker:that and it's exaggerated.
Speaker:And so then as you let the breath out,
Speaker:you go straight back as though you could really go straight.
Speaker:You can't,
Speaker:but go straight back,
Speaker:let the breath out and then go straight down.
Speaker:So up,
Speaker:up, up.
Speaker:Okay. Go through that one more time.
Speaker:So up,
Speaker:up, up breathing Deep breath in deep as you let the
Speaker:breath out,
Speaker:go back,
Speaker:back, back,
Speaker:like going towards the back wall.
Speaker:Breath is out and then down,
Speaker:down, down breath is out.
Speaker:Oh, I got it.
Speaker:Oh, I love your sounds.
Speaker:Who sounds mean?
Speaker:And you're getting It.
Speaker:I'm doing it over here.
Speaker:Good. Yeah,
Speaker:I like that.
Speaker:I like that a lot.
Speaker:Yeah. So that's shoulder rolls because neck and shoulders is usually
Speaker:the big one.
Speaker:I like to recommend.
Speaker:This is a little more complicated,
Speaker:but really if you have any kind of shoulder problem,
Speaker:you shouldn't do this.
Speaker:You should talk to somebody because it requires that you take
Speaker:a towel or you could use like a stick or a
Speaker:bar, but that's heavy.
Speaker:But that's why I recommend a TA.
Speaker:I call it it's a towel stretch.
Speaker:And you take your arms over your head,
Speaker:straight up.
Speaker:You're holding the ends of the towel.
Speaker:So your arms are going to be out a little bit.
Speaker:And if that's comfortable,
Speaker:what you're going to do is you take the Slack out
Speaker:of the towel and you hold it with neutral wrists.
Speaker:So your wrists are straight.
Speaker:You're not angling.
Speaker:And then you take your breath in with the towel over
Speaker:your head,
Speaker:right over your head.
Speaker:So I recommend people do this in front of a mirror
Speaker:and you take a breath in the nose.
Speaker:And then as you let the breath out,
Speaker:you start to draw the towel back towards the back wall.
Speaker:And wherever you feel like it's starting to get tight,
Speaker:that's where you rest.
Speaker:And that opens up your shoulders Without arching your back.
Speaker:Right? Archie?
Speaker:Yeah. I usually say,
Speaker:I'm sorry.
Speaker:I left it out.
Speaker:I usually say relaxed knees.
Speaker:You're standing when you're doing this with relaxed knees,
Speaker:the lower body is neutral.
Speaker:The only thing that's moving are your arms.
Speaker:You're not trying to move the upper body at all.
Speaker:Just the arms And your head is facing forward.
Speaker:Not down,
Speaker:correct? Yeah.
Speaker:Your ear is in alignment with your shoulder and then you
Speaker:do that like three times at a time.
Speaker:So you come back to neutral,
Speaker:has towel over the head again,
Speaker:deep breath in.
Speaker:And then as the breath is out,
Speaker:you draw it back.
Speaker:And usually you can go a little bit further.
Speaker:So I would do that three times and I do that
Speaker:maybe three to five times during the day.
Speaker:Yes. At different periods of time.
Speaker:And so this is your point about taking a break and
Speaker:kind of re stretching yourself,
Speaker:get yourself up to go back and back to work or
Speaker:doing whatever you're going to do again.
Speaker:Correct. And the third one I'm going to tell you about,
Speaker:and I mentioned it before is toe taps.
Speaker:People know how to do calf stretches.
Speaker:They stretch their calves,
Speaker:but the muscles in the front of the legs are really
Speaker:important, especially when you've been standing.
Speaker:Especially when we're talking about decorating cupcakes and pouring soap and
Speaker:things. We're on our feet a lot.
Speaker:And working at our desks.
Speaker:If you have a sit stand desk and you're standing a
Speaker:lot, what you would do is you would kind of bend
Speaker:at the knees a little bit,
Speaker:but you're not going into a full squat at all.
Speaker:You're just going into a gentle bend that will neutralize the
Speaker:upper body.
Speaker:And now you're going to bring the toes towards your shin.
Speaker:So they're called toe taps.
Speaker:So you alternate the feet toe towards the shin.
Speaker:The other toe left right left.
Speaker:Right? So you're lifting your toes up without taking the rest
Speaker:of your foot off the floor.
Speaker:Correct? Heel stays on the floor,
Speaker:toes, come up towards the shin.
Speaker:Now you might feel a little limited in this or a
Speaker:little sore even after you do them five and five.
Speaker:Cause that's usually what I tell people to start with.
Speaker:So you go,
Speaker:but you alternate.
Speaker:So it's a total of 10,
Speaker:Right? I'm doing it.
Speaker:I feel ridiculous.
Speaker:But do you feel it?
Speaker:Yeah. Yeah,
Speaker:I do.
Speaker:But I feel silly.
Speaker:I love doing toe taps.
Speaker:Why? Okay.
Speaker:I love that.
Speaker:You said you feel silly cause now I'm going to tell
Speaker:you why it's so important.
Speaker:This is where your balance muscles are.
Speaker:Okay. So it's really the better your balance,
Speaker:the better your brain.
Speaker:You know,
Speaker:people say,
Speaker:how useful are you?
Speaker:Can you stand on one leg and be balanced?
Speaker:A lot of people,
Speaker:that's the first thing that starts to go is the balance.
Speaker:And that is not good.
Speaker:That's why we fall.
Speaker:Right? Right.
Speaker:I was going to say the same thing.
Speaker:That's how you get older.
Speaker:People have a more tendency to fall.
Speaker:Cause the balance.
Speaker:Yeah. All right.
Speaker:Well now I'd like in those toes taps more silly or
Speaker:not. That's why I tell you why,
Speaker:because it's nothing I say is for no reason and no
Speaker:good reason.
Speaker:There's a good reason for all of it.
Speaker:And that's your proprioceptive system and you need that system to
Speaker:be just top notch.
Speaker:I am loving this so much,
Speaker:Dr. Joella and now I know why you said in the
Speaker:beginning, like there are so many things we can be talking
Speaker:about. And I know we're dumped a little bit here and
Speaker:there, but I love your excitement about offering and sharing so
Speaker:much. And I think I threw us off course a couple
Speaker:of times with my crazy questions.
Speaker:No problem.
Speaker:But we got so many good points out here in the
Speaker:show. I'm so excited.
Speaker:And when we summarize everything,
Speaker:so gift biz listeners jump over to the show notes because
Speaker:we'll make a list in a little bit more organized way.
Speaker:Maybe we presented it here.
Speaker:So you'll hear everything here on the show.
Speaker:And then you can go over and remember what we talked
Speaker:about specifically over in the show notes,
Speaker:which will be really helpful.
Speaker:But Dr.
Speaker:Joella you also mentioned to us that there was a resource
Speaker:you'd like to point us to.
Speaker:Yes. And it's on my website or I can also send
Speaker:you the link and it's three things you can do right
Speaker:now to optimize your home office workspace.
Speaker:And then I go over more specifically,
Speaker:some of the things we covered today and you get an
Speaker:opportunity to work with me further.
Speaker:If you want in a little more detail or in a
Speaker:little more detail And you get pictures,
Speaker:wonderful pictures,
Speaker:pictures worth a thousand words,
Speaker:right? Are these pictures of you looking silly?
Speaker:Ah, I don't know.
Speaker:It is in the eye of the beholder,
Speaker:which is fine.
Speaker:No, I'm saying I'm feeling silly.
Speaker:And so I need to go over and probably make sure
Speaker:I'm doing it right too.
Speaker:I don't know,
Speaker:but no,
Speaker:I totally get this.
Speaker:I love,
Speaker:love, love,
Speaker:everything we've talked about.
Speaker:And I think if everybody really just takes this to heart
Speaker:and gosh,
Speaker:you know,
Speaker:even if you do just one or two things that we've
Speaker:talked about here and then come back and once those become
Speaker:routine for you,
Speaker:you add on later,
Speaker:I see the benefit that you're talking about.
Speaker:Dr. Joella.
Speaker:Yeah. I mean,
Speaker:your body's going to be overall healthier,
Speaker:so you're not going to set yourself up for injury.
Speaker:You're going to be more focused and productive with your business.
Speaker:And you're overall going to feel better in your everyday life
Speaker:makes a hundred percent sense to me.
Speaker:You summarized it.
Speaker:So Dr.
Speaker:Joella is you look into the future.
Speaker:I know you're getting online now,
Speaker:which is a whole new thing for you after all this
Speaker:time. But what do you see as the opportunity and potential
Speaker:for the future?
Speaker:Where are you taking that?
Speaker:I'm going to tell you one thing I knew the whole
Speaker:time I've been practicing that I was going to be doing
Speaker:this right now.
Speaker:This was my plan.
Speaker:And I didn't know that it was going to be online.
Speaker:Wasn't what it is now.
Speaker:I don't know if I said that,
Speaker:right. But I knew this is what I wanted to do.
Speaker:So where do I see?
Speaker:I see myself giving this message to millions of people.
Speaker:My dream is that everybody does shoulder rolls all over the
Speaker:world. I want to be known for shoulder rolls because I
Speaker:think it's so essential because it really covers that movement,
Speaker:that we are doing things where we're really hurting ourselves by
Speaker:dropping our heads pretty in our brains.
Speaker:It's already in our bodies.
Speaker:So that's what I see myself as a speaker.
Speaker:I see myself as an author.
Speaker:I see myself talking all over the world or being known.
Speaker:So maybe it'll be on Alexa.
Speaker:I don't know.
Speaker:But I see myself being an authority and maybe having a
Speaker:hand in designing new furniture,
Speaker:cause couches are too low.
Speaker:Countertops are not the right height for certain people.
Speaker:Maybe people will get into customization more and be so aware
Speaker:that they have to make things,
Speaker:fit them.
Speaker:Like the workspace should fit them.
Speaker:Not them to the workspace.
Speaker:That is my big dream is to share this information.
Speaker:I don't believe that me having the knowledge is anything.
Speaker:If I can't impart it to people.
Speaker:So they don't have pain.
Speaker:This is preventable pain that these situations are being created where
Speaker:they're causing pain.
Speaker:And it's preventable by just simple changes.
Speaker:Right? Well,
Speaker:you have the knowledge and you've been sharing it to the
Speaker:extent that you can in the past with your one-on-one clients.
Speaker:And you've worked with so many over the years and now
Speaker:with what presents itself as a huge opportunity going online.
Speaker:Now, you'll be able to share it with millions and we
Speaker:all need to know about it.
Speaker:I am so appreciative that you've come on the show so
Speaker:you could share it with our listeners here today,
Speaker:too. I'm so grateful to be able to share it with
Speaker:your listeners.
Speaker:Truly. It gives me joy.
Speaker:It truly gives me joy.
Speaker:So thank you so much.
Speaker:So take care Dr.
Speaker:Joel, take good care.
Speaker:Bye everybody.
Speaker:Now I understand why my watch keeps telling me to get
Speaker:up and walk around.
Speaker:And the whole thing about dropping my head when I'm on
Speaker:my phone,
Speaker:honestly has me a little freaked out because I spent hours
Speaker:in that position.
Speaker:So I've already started changing my ways.
Speaker:I mean,
Speaker:I had the advantage of hearing this a few weeks before
Speaker:you did.
Speaker:And I have to tell you implementing these new positions,
Speaker:isn't really that hard at all.
Speaker:You just have to consciously make the change and soon it
Speaker:becomes natural.
Speaker:Do it,
Speaker:not for me,
Speaker:but for a healthier you next week,
Speaker:we're going to dive back into Facebook,
Speaker:but in a different way,
Speaker:we'll be talking about your images.
Speaker:Things have changed with Facebook,
Speaker:and we'll talk about the latest and greatest regarding what you
Speaker:need to know.
Speaker:Thanks as always for spending time with me today,
Speaker:if you'd like to show support for the podcast,
Speaker:it would be wonderful.
Speaker:If you could leave a rating and review,
Speaker:that means the world to me.
Speaker:And what it does is it helps get the show seen
Speaker:by more makers.
Speaker:So it's a great way to pay it forward and now
Speaker:be safe and well have a fabulous new year celebration.
Speaker:And I'll see you next year on the gift biz on
Speaker:wrapped podcasts.
Speaker:I want to make sure you're familiar with my free Facebook
Speaker:group called gift is breeze.
Speaker:It's a place where we all gather and our community to
Speaker:support each other.
Speaker:Got a really fun post in there.
Speaker:That's my favorite of the week.
Speaker:I have to say where I invite all of you to
Speaker:share what you're doing to show pictures of your product,
Speaker:to show what you're working on for the week to get
Speaker:reaction from other people and just for fun,
Speaker:because we all get to see the wonderful products that everybody
Speaker:in the community is making my favorite post every single week,
Speaker:without doubt.
Speaker:Wait, what,
Speaker:aren't you part of the group already,
Speaker:if not make sure to jump over to Facebook and search
Speaker:for the group gift biz breeze don't delay.
