The Kennedy option

Citation

(2001), "The Kennedy option", Work Study, Vol. 50 No. 7. https://doi.org/10.1108/ws.2001.07950gaf.007

The Kennedy option

The Kennedy option

By all accounts, John F. Kennedy swore by it, and it certainly paid dividends for him. Evidently, discreet fidgeting can help boost your productivity.

Many of us spend many hours each day at our office desks. At the end of such a day, our backs hurt, our shoulders ache and our legs feel abandoned. Often, we cannot leave the desk to take the exercise (however brief) we know would help. Now, we are told that there are things we can do to alleviate the worst of the problem.

First, we should squirm in our chair as much as we like. If our office chair is well designed, it will follow the movements of the back when we lean against the back rest. (Of course, we should first make sure that the back rest is not fixed in place – otherwise our back cannot benefit.)

This brings us to the main point – choose the right office chair – and use it properly.

Many people do not know how to adjust their office chair. All its positions and adjustments should be tried and tested – back rest height and movement, seat and arm rest height and inclination. Try it – almost certainly, your chair has a number of adjustable features you have not tried yet. And if your chair is not fully adjustable, then get one that is! The first step in preventing back pain is to choose the right chair.

Next, do some isometric exercises. These can be done anywhere – even while sitting. If done regularly and consistently, there are considerable benefits. This is how J.F.K. managed to keep in shape. Whenever possible, he took his doctor's advice, and rocked back and forth on a rocking chair – and sparked a fashion for rocking chairs in the process. So, it is worth checking out your local bookshop or evening classes for lessons on isometric exercises.

Example: Sit upright on your chair. (Be careful not to arch your back.) Push your shoulders back slightly, relax, and allow them to drop downwards. Make sure you are sitting squarely on the whole chair seat, leaning your pelvis slightly against the back rest.

1. 1.

   Clasp your hands behind your head. Stretch the back of your neck by trying to push your head forward and then back, resisting the pressure of your hands.

2. 2.

   Shift your weight alternately from your left to right hip, resting three seconds in each position.

3. 3.

   Try to push your desk upward with your knees, alternating your left and right legs.

4. 4.

   Try to pick up a pencil from the floor next to your chair, leaning first to the right and then to the left. While you are doing this, stay leaning slightly backwards – do not bend forwards or to the side.

5. 5.

   Moving slowly, try to touch your shoulders with your chin, without shrugging your shoulders – first left, then right.

6. 6.

   Place your lower arms against the inside of the armrests. Try to push the arm rests outward.

7. 7.

   After carrying out these movements a number of times, lean back and relax on your office chair. To exercise your eyes, look slowly to the left and to the right, then back again, then swivel them right round in a circle, then back the other way.

By following these few simple tips (from the Sedus Fit at Work programme: see http://www.sedus.com/EngWeb/index.htm), you should feel more relaxed and able to cope with anything that the day decides to throw at you.