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Ergonomics and You, Tampa, FL (2026)

06/09/2026

🌞 We’re back with our HELLO SUMMER series — and today we’re on L‑L‑O!
Let’s talk about some of the sneaky little posture habits that creep in while we’re working at our computers.

L – Leaning Forward
Okay… be honest.
Are you leaning forward right now while reading this?
😄 Caught you!

Most of us don’t even realize when our whole upper body starts drifting toward the screen. I catch myself doing it too! When I notice it, I lean my back right up against my chair’s backrest like a posture reset button.

Why do we lean?
• Monitor too far away
• Monitor too low
• Habit (the sneakiest one of all)

Whatever the reason — sit back and let that chair support you.

L – Lower Your Monitor
Bifocal or progressive wearers… this one’s for you!

If you’re lifting your chin to see your screen, your monitor is too high. Ideally, your eyes should land on the top quarter of your screen — but if you wear bifocals, you may need to lower it a bit more.

Laptops? They’re already too low for most people… but sometimes just right for bifocal wearers. Keep your chin level and let your eyes do the looking down.

O – Out of alignment
Anyone guilty of the classic turtleneck move?
That’s when your body stays upright, but your head slides forward like it’s trying to get a closer look at the gossip on your screen.

Your head weighs about 10 pounds — basically a bowling ball. When it moves off its natural support, your neck works overtime… and that’s when discomfort shows up.

This happens a LOT with laptops because the screen is low and your head tries to “help” by creeping forward.

The Big Takeaway
Awareness is everything.
If you catch yourself leaning, lifting your chin, or turtlenecking, just reset:
✔ Sit back
✔ Bring your head over your shoulders
✔ Adjust your monitor height or distance

And remember — even ergonomists (hi, it’s me 🙋‍♀️) catch themselves doing these things. No one is perfect!

See you next week for S‑U‑M!

06/03/2026

🌞 New month, new topic… and a new acrostic!
(Yes, I had to look up what “acrostic” meant too 😄)

Our phrase for June is HELLO SUMMER, and we’re kicking things off by talking about something you look at all day long…
💻 your computer or laptop monitor.

H – Head Up
When you’re working at your computer, try to keep your chin level so your eyes naturally move up and down the screen.
Laptops make it super easy to drop your head down — but that posture adds up fast. Keep that chin lifted!

E – Eye Height
Your monitor or laptop screen should be at eye height.
That might mean using a monitor riser or a laptop stand.

If you wear bifocals, find that sweet spot where you can see your screen clearly without lifting your chin — that’s a big one for preventing neck strain.

Keeping your head up and your screen at eye height can make a huge difference in how your neck feels by the end of the day.

👀 Be honest…
Have you caught yourself dropping your chin while working on your laptop?
Are your monitors actually at eye height?

If you’re not sure — or if you know they’re not — I can help!
I offer virtual and in‑person ergonomic evaluations for home offices and corporate workstations, including monitor setup.

📧 [email protected]
🌐 www.ergonomicsandyou.com

05/26/2026

Happy Memorial Day, friends
Today we honor and remember the brave military personnel who gave their lives while serving our country. ❤️🤍💙

To wrap up my month‑long series on Your Chair, we’re finishing the word MEMORIAL DAY with the last two letters: A and Y.

A – Adjust Your Chair 🔧🪑
Don’t set your chair once and forget about it. Your body changes throughout the week — your chair should, too!

Take a moment every week to check:
• Is your back supported?
• Are your hamstrings supported by the seatpan?
• Is your seat height right so your feet are flat on the floor (or on a footrest)?

Some days you want to sit taller. Some afternoons you want to lean back but still keep that lumbar support. Adjust your chair to match how your body feels that day.

Y – Your Alignment 🧘‍♀️✨
Throughout the day, check in with how you’re sitting.

Ask yourself:
• Am I leaning to one side on the armrest?
• Am I leaning forward to see the monitor or read small print?
• Am I leaning back and reaching for the keyboard or mouse?

A quick reset goes a long way:
Sit back in your chair, use the backrest, and make sure you’re sitting in the center of the seat. Your body will thank you!

Need help with your chair? 💬
I offer chair assessments and full workstation evaluations (virtual or in‑person).
Email me at [email protected] or schedule on my website:
🌐 www.ergonomicsandyou.com

Coming in June… 👀
Next month we’re talking about your desktop or laptop monitor. What word should I spell out to kick off summer? ☀️🌴

05/19/2026

How’s everyone doing with adjusting your chair lately? Have you played around with the height or moved your seatpan in or out yet?

Today we’re jumping into the next three letters of our series — A‑L‑D — as we wrap up MEMORIAL and start DAY.

A – Armrests
Your armrests should sit right under your arms when your elbows are bent at 90°. You should be able to move your arms out to the side without bumping into them.
They shouldn’t be so high that your shoulders creep upward (hello, tension!).

Use your armrests for forearm and shoulder support when you’re using the mouse. When typing, keep your elbows close to your body — then rest on the armrests during breaks.

And remember: your forearms should be supported, not just your elbows. Too much pressure on the elbow can irritate nerves and even cause finger numbness.

L – Lumbar Support
Every chair should give you some kind of lumbar support — whether it’s built in or a pillow you add yourself.

If you’re using an external pillow, make sure you still have hamstring support from the seatpan. If you lose that support, slide the seatpan forward. If your chair doesn’t adjust… it might be time for a new one.

If your chair has built‑in lumbar support, adjust it so it fits the curve of your lower back — usually around your belt line. Some chairs (like the Aeron) have pillows you can flip to find the right size since it has a larger side and a smaller side.

Check your lumbar support throughout the day. It’s normal to need little tweaks.

D – Dynamic
Dynamic sitting simply means: don’t stay in one position too long.

We all do funny things in our chairs — sit on one leg, sit criss‑cross, put a foot up on the seatpan (guilty!). These positions aren’t “bad”… as long as you keep moving and don’t stay in them forever.

Shift around, change positions, and don’t forget to stand up and move throughout the day.

This Week’s Challenge
Try adjusting your armrests and lumbar support, and practice dynamic sitting by switching up your positions.

Let me know if you notice a difference in how your chair feels — I love hearing your updates! I provide chair adjustment for your home or corporate office. Check out my website at www.ergonomicsandyou.com for more tips or e-mail me at [email protected] if you have any questions.

05/12/2026

✨ O‑R‑I: This Week’s Chair Tips!
Ready for more chair wisdom? This week we’re working on O‑R‑I in the word MEMORIAL — all focused on helping you sit, move, and feel better every day.

🅾️ O — Open Your Hip Angle
Most of us sit at a 90° hip angle all day… and our bodies feel it.
Try opening your hip angle throughout the day:
🔹 Stand up and stretch to open your hips closer to 180°
🔹 Sitting at 100° is totally OK — especially with good low and mid‑back support
🔹 A footrest can help if your feet don’t reach the floor
🔹 Lean back slightly during phone calls or Zoom meetings (when you’re not the main speaker) to switch between 90° and 100°
These small changes help reduce hip tension and keep you more comfortable.

🆁 R — Rocking in Your Chair
Yes… rocking is GOOD! 🎉
You can rock in your chair when:
• You’re not typing
• You’re in a Zoom meeting and don’t need the keyboard
• You’re chatting with a coworker

When you’re actively working, keep your lumbar and midback supported.
Otherwise, rocking helps:
✨ Open your hip angle
✨ Reduce spinal compression
✨ Let your spine flex and extend naturally

Most chairs have:
🔹 A rocking lever on the right side near the front
🔹 A tension k**b underneath to adjust resistance
You want enough resistance to engage your core a little — not a full workout, and not so loose that you feel like you’ll tip backward. 😅

🅸 I — Ideal Chair Height
Your ideal chair height starts with:
✔️ Feet flat on the floor
✔️ Hips slightly higher than your knees
✔️ A gentle downward angle from hips → knees

If your desk is too tall:
🔹 Raise your chair until your elbows are level with your desk
🔹 Use a footrest to support your feet
Want more details? I wrote about this in my newsletter “Have You Checked Your Posture?” Subscribe here: https://www.linkedin.com/build-relation/newsletter-follow?entityUrn=7422051206388346880

🚗 Car Ergonomics Matter Too!
Long drive ahead? Open your hip angle in the car as well.
🔹 Slightly recline your backrest to avoid staying at 90°
🔹 If your knees sit higher than your hips, use an external seat cushion
🔹 Drivers stay more fixed in position, so small adjustments make a big difference
🔹 Passengers can shift more — take advantage of that movement!
Your hips will thank you when you arrive. 💙

❓ Questions?
I’m always here to help!
📧 [email protected]

05/05/2026

✨ M‑E‑M: This Week’s Ergonomic Focus — Your Chair!
This month, I’m spelling out MEMORIAL DAY, and this week we’re diving into M‑E‑M.
Since May’s theme is your chair, let’s jump in! 🪑💡

🅼 — Move the Seatpan
The seatpan is the part of the chair you sit on. Many chairs have a lever on the left side near the front, while others place it under the front edge. This lever allows you to slide the seatpan forward or backward to match your leg length.
✔️ Aim for 2–3 fingers of space between the seat edge and the back of your legs. If the seatpan is too long, it presses into your legs and makes you perch forward. If it’s too short, you lose hamstring support — hello, tired legs. 😩

Don’t forget your car seat! 🚗 Many have a seatpan adjustment too (lever or electric). I adjust mine constantly since my husband and I have different leg lengths and comfort needs.

🅴 — Evaluation
You do not have to sit in a chair that causes discomfort.

I offer chair evaluations to ensure your chair actually fits you. Throughout this month, I’ll be sharing tips to help you adjust your chair for comfort, support, and pain prevention. 🙌 Reach out to me at [email protected] to schedule a chair evaluation.

🅼 — Midback Support
Your chair should support your midback, not just your lower back. Sit all the way back and check whether you feel support in the middle of your spine.

If not, try adjusting the backrest height:
🔹 Ratchet backrest: Lift until you hear clicks. When it reaches the top, it resets so you can fine‑tune the height.
🔹 Lever‑adjusted backrest: Look for a lever on the right or left side near the back of the seatpan.
🔹 No adjustment available? Use a rolled towel for midback support. Simple and effective. 🧺

🛠️ Your Action Step This Week
Check your chair and car seat for a seatpan adjustment and set the depth based on your leg length. Small changes = big comfort wins. 🌟

Until next time, keep practicing those adjustments — your body will thank you. 💙🪑

04/28/2026

Hello Spring… we’re wrapping it up with N and G! 🌼
This is the last week of spelling out Hello Spring with tips focused on mouse use. Today we’re finishing strong with N and G.

🅽 N is for NOTICE
Notice the early signs your body gives you:

• Notice discomfort or pain in the wrist, sides of the hand, or thumb
• Notice when your wrist starts dropping behind the mouse
• Notice when your shoulder creeps up because the desk is too high
• Notice when you’re gripping the mouse too hard
• Notice when you haven’t taken a break
• Notice when the mouse has drifted too far away

Awareness is the first step to preventing pain.

🅶 G is for GRIPPING the Mouse
A healthy grip makes a big difference:

• Grip lightly — avoid squeezing with your thumb and small finger
• Move the arm to move the mouse (small, controlled movements are enough!)
• Keep the natural “C” shape from fingers to thumb
• Let your fingers rest comfortably over the mouse buttons

Small changes = big relief.

🌟 Coming in May…
Next month I’ll be spelling out a new word and focusing on your chair.
What word should I spell out for May? I’m thinking something fun for the end of the school year… and maybe a nod to Memorial Day too.

04/14/2026

A new week means new letters and new ergonomic tips for using your mouse. This week we’re focusing on L‑O‑S.

L — Lift Your Wrist
When you’re using your mouse, your wrist should not be resting on the work surface. I should be able to slide a piece of paper between your wrist and the desk.
Use your shoulder to guide the mouse in a smooth, controlled movement instead of planting your wrist and pivoting from that point.

If you need to rest your hand, rotate your wrist/hand 90 degrees and rest on your small finger, with your palm facing left if you mouse right‑handed. When you’re ready to resume, simply rotate your hand back onto the mouse.

O — Over the Mouse Buttons
Your fingers should rest over the mouse buttons—not behind them—and your wrist should not sit behind the mouse.
Aim for a natural “C” shape in your hand while you’re palming the mouse.

S — Standard Mouse
A “standard” mouse typically refers to a bilateral (ambidextrous) mouse that can be used with either the left or right hand.
Check whether it fits comfortably in your palm:

If you’re squeezing the sides with your thumb and small finger, the mouse may be too small.
If your fingers are stretched wide, the mouse may be too large.

If your mouse is too big or too small, I’m happy to recommend options that may work better for your hand size and work style.

Are you following these L‑O‑S tips?
If you have questions, you can reach me at [email protected] or visit www.ergonomicsandyou.com.

04/08/2026

New month, new statement of the month, and we are talking about your mouse. One tiny device, so many ways it can make your hand, wrist, and shoulder cranky. Let’s fix that together.

👉 H — Hand on Top of the Mouse
Confession time: most people park their wrist behind the mouse like it’s taking a nap on the desk. That position = wrist extension = discomfort.

Try this instead:
✨ Palm on top
✨ Fingers draped over the buttons
✨ Wrist floating (I should be able to slide a piece of paper under it!)
✨ Movement from your shoulder, not just your hand

A tiny tweak that makes a huge difference.

👉 E — Effortless Movement
Your mouse should glide like it’s ice‑skating, not hopping around like a nervous bunny. If you’re lifting it constantly, check your pointer speed in your settings.
Smooth = happy wrists.

👉 L — Left‑Handed Mice
Only 11% of the world is left‑handed… which explains why left‑handed mice are basically unicorns.
Most lefties end up using their right hand or an ambidextrous mouse.

Left‑handers, try this:
✨ Don’t bend your hand outward to reach the left button
✨ Use your middle finger for left‑click and index finger for right‑click
✨ Or switch your mouse buttons in your settings

And yes… it feels weird at first.
✋ As a lefty myself (and mom to another lefty!), I get it.

If you’re not sure which mouse fits your hand, your work style, or your setup, I can help.
I offer virtual and in‑person ergonomic evaluations for home offices and corporate spaces.

📍 Learn more or schedule: www.ergonomicsandyou.com
📧 Email: [email protected]

03/31/2026

🍀 We’re wrapping up our St. Patrick’s series and getting ready to welcome April! This week’s ergonomic letters are K and S—small adjustments that can make a big difference in how your body feels at the keyboard.
⌨️ K – Keep your wrists floating
When typing, try not to rest your wrists on the desk or wrist rest. Ideally, you should be able to slide a piece of paper between your wrist and the surface below. Think “playing the piano”—wrists neutral and floating. Wrist rests are best used during breaks, or you can lightly rest on your small finger with your hand in a relaxed handshake position when you’re not typing.
🖥️ S – Split keyboard
A split keyboard can help keep your elbows closer to your body and your arms straight instead of angled inward. There are fully split options as well as attached split keyboards (where the space between the G and H keys is filled). If you’re experiencing wrist or shoulder discomfort from pulling your arms in, a split keyboard may be worth trying. Touch typists often adapt more quickly, but many users find it helpful with practice.
📬 This month in my newsletter, I reviewed a variety of keyboards—compact, standard, and split styles, plus Bluetooth, wireless, and wired options.
👉 Subscribe on LinkedIn: https://www.linkedin.com/build-relation/newsletter-follow?entityUrn=7422051206388346880
💡 Not sure which keyboard is right for you? I offer virtual and in-person ergonomic evaluations. We’ll look at your current setup and explore options that best support your comfort and needs.
🌐 Learn more or schedule an evaluation at www.ergonomicsandyou.com

Next month I will be talking about mice and spelling out another word.

Ergonomics and You

06/09/2026

06/03/2026

05/26/2026

05/19/2026

05/12/2026

05/05/2026

04/28/2026

04/14/2026

04/08/2026

03/31/2026

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