When You Can’t Believe Your Eyes: Vision Loss and Personal Recovery, a how to guide for people losing sight and their families is being published in July 2019, including accessible versions. This post is referred to in the final chapter “A Whole Person Again.”

Everyone is developing “computer-hunch” these days but the problem is worse if you have to peer at screens and handwork and listen to every sound; shoulders rise, and backs and neck curve forward; worst of all your chest cannot fully expand as you breathe.

Ed Christopher who has been teaching Orientation and Mobility to visually impaired and blind adults and teens for years has developed a simple set of three posture exercises easy to practice without a mirror. One against a wall, one in a doorway and one on the floor in crawl position.

1. 1. Find a piece of wall you can put your back against. Put your upper back flat against it as well as your head. Make fists with your thumbs pressing into the wall beside your ears. Breathe in and as you breathe out slowly, push the small of your back towards the wall. Repeat several times daily. Purpose: To bring your neck and shoulders into proper alignment.
   2. Stand in a doorway with hands shoulder high and palms pressing against the doorframe on each side. Put one foot in the doorway and the other way behind it. Rock onto your back foot as you breathe in. Slowly breathe out Leaning forward into the open space. Repeat several times daily. Purpose: To expand chest.
   3. Kneel on a rug or mat and drop forward into crawl position. Walk your hands forward a little and check that they are directly under your shoulders. Slowly arch your back sucking in your stomach and your breath and tucking your head down. Try to have your belly-button touch your spine! Exhale slowly scooping your back down and arching your neck backward . Repeat several times daily. Purpose: to lessen forward-leaning posture.

If you are detecting posture problems consider visiting your doctor to discuss physical therapy. Ed also suggests talking to the YMCA or your local senior center for advice. An exercise coach sometimes offers a free first consultation, and there is plenty of general advice online. But posture exercises that suit someone with vision loss are right here!

Tip: Try not to use your head, neck and back like a gooseneck lamp as you work. Find a good upright position; back straight, shoulders back and down, head upright. Then bring your screens, speaker or handwork to you. This isn’t always doable of course, but making an upright position your default posture is really valuable.