Wrapping Ergonomics for Santa’s Helpers

It’s the most wonderful time of the year again, but with the most wonderful time of the year comes the potential for unwanted aches and pains. Follow these quick tips to prevent back and shoulder pain when wrapping those Holiday gifts for friends and family.

Head/Cervical Spine (neck)
-Do’s: Head and neck held in a neutral positioning
-Don’ts: Looking down or sitting with a forward head/neck position
Thoracic Spine (mid back)
-Do’s: Normal thoracic spine kyphotic posture maintained (to ensure, imagine there is a string hanging from the ceiling pulling you upwards)
-Don’ts: Sitting bent forward (demonstrating excessive thoracic kyphosis or hunchback posture
Elbows and Shoulders
-Do’s: Elbows held in a 90 degree angle close to your body and shoulders held loosely to your side
-Don'ts: Forward/rounded shoulder posture or holding shoulders in an elevated position
Wrapping Station Surface
-Do’s: The surface of your wrapping station should be 1-2 inches above your elbows
-Don’ts: Higher can require maintaining shoulder elevation and lower will lead to unwanted forward head and rounded shoulder postures
Lumbar Spine (low back)
-Do’s: Normal lordotic posture (can be performed with lumbar roll or rolled up towel placed in the small of your low back when performing normal sitting posture)
-Don’ts: Sitting bent forward or slouched
Hips, Knees, and Ankles (90, 90, 90 Rule)
-Do’s:You want to maintain your hips, knees, and ankles in a 90 degree angle with your feet placed firmly on the ground
-Don'ts: Sitting with both legs suspended in air or crossed
Sitting Time
-Remember to break up sitting time every 15-20 minutes when wrapping your gifts, taking time to stand up and walk around. This will help prevent postural muscle fatigue and ensure that proper upright sitting posture can be maintained.

Following these tips will aid in prevention of future back and shoulder pain during your Holiday season.

Lastly, from myself and everyone here at HPT, we hope you all have a Merry Christmas and a Happy New Year!

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