As writers, we need to care for our bodies. Writing can feel like a very head-centered process, but caring for the writer’s body is an important part of getting words on the page. This principle applies whether or not we type on a computer, hand write, dictate, use technological assistance, or write with other methods.
I know, sometimes it’s easy to get lost in the flow of words when we’re writing. Maybe you sit at the computer, your hands stretched out to the keyboard, words and thoughts emerging as fast as your fingers can type. It doesn’t feel like we’re using our bodies, not unless you have a standing desk, or perhaps a desk fitted for a stationary bike!
If you’re like me, several things happen to your body when you write:
Likely, they’re happening without you realizing it.
First, if you’re sitting at a desk, you probably have your shoulders hunched forward in a rounded pose. Your head sticks out in front of your shoulders, with your neck supporting the ten-pound bowling ball that is your head. (This pose has its own name in the physical therapy world, it’s that common: “forward head posture.”) If any of these are the case for you, then I doubt you’re sitting upright with spine straight and ears aligned over the shoulders.
(If you are sitting upright, congratulations! You have either better posture, and/or a more ergonomic way of working than I do!)
Your feet may or may not be flat on the floor. Your elbows may or may not be bent at a 90% angle. If you’re like me and you sometimes set up at a coffee shop to write, your feet might be twirling around the chair. Or, you might be propped up on the couch as I sometimes do, leaning back comfortably, but not exactly with great posture.
I was content to ignore good computer posture until I had a whiplash injury last summer.
Suddenly I found myself in physical therapy, learning exercises and stretches to strengthen my neck, bring my shoulder blades back, and restore something of proper posture. Sitting at my computer no longer felt straightforward. Eventually, strength returned and it no longer felt strangely odd to hold my head upright in line with my spine, as if a string were pulling me upwards. I’m more aware than ever, now, of what I can do to take care of my body, in order to take care of my words.
Now, if I get into a longer writing stint, I pay extra attention to my posture and other aspects of physical care:
First, catch yourself slouching. If I’m not using good posture, I try to catch myself and remember to return to better posture. (Some people may find it helpful to set an alarm or some other trigger to remind themselves to reset their bodies; I think a reminder like this would get annoying very fast, so I don’t do it.)
Second, stand up and stretch every fifteen minutes or so. I bring my shoulder blades back and raise my hands above my head. Then I add in some neck circles, or hold my arms to the side, shoulder height, and move them up and down in the shapes of T, Y, and I. (I’ve linked to some helpful exercises and stretches below).
Third, get up and walk around. My smartwatch tries to remind me to do this every hour, (and as you might have guessed, sometimes I ignore it). I’ve realized that when I worked at an office, I found it substantially easier to remember to walk around. Going to meetings, the restroom, or other colleagues’s offices made short walks easy to fit into my day. Now, I need to make a conscious effort to get my butt out of the chair (in addition to the necessity of having it there if I wish to get writing done)!
Fourth, help your eyes. Remember toI look away from the computer. This rests the eyes and reminds me to reset my body. The usual rule is “20 minutes/20 feet/20 seconds,” or every 20 minutes, look 20 feet away from your computer for 20 seconds.
Fifth, stay hydrated! I drink water, tea, or coffee (although lately I’ve cut back to just a cup of caffeinated coffee in the morning).
Here are some specific stretches and other exercises you can try adding to your routine of caring for the writer’s body.
- Tips for fixing forward head posture (this is one of my favorites!)
- Exercises for the neck, shoulder, and chest, including chin tucks, chest openers, neck stretches, and bringing the shoulder blades back.
- Cobra-pose-type stretches to help your spine curve back the other way, from elle.com.
- Stretches for the whole body, including the wrists and feet.
Does this mean I always have awesome posture now? Far from it. My neck and shoulders still bother me more days than not. However, I find it’s easier to keep up better computer posture if I include other types of physical self-care in my routine, from walking to biking to yoga.
Great article, Em.