Ergonomic Quilting

Ergonomics involves fitting your work station and tools to your body. This might include raising or lowering your cutting table so you're in a comfortable position. Dr. Mech also recommends:

• Good posture. Sit up straight to prevent lower back pain.

• Take a 10 minute break every hour to allow your body to rest and recover from your activity. If you've been sitting, stand up and walk to rev up your metabolism. If you've been ironing, sit for a few minutes.

• Set up your ironing surface across the room from your sewing surface so it requires you to move around a bit while working.

• Stretch your neck once an hour using Dr. Mech's "Yes, No, Maybe So" technique. Slowly nod your head in an up and down ("yes") motion three times. Next, slowly move your head from side to side in a "no" motion three times. Finish by slowly shrugging your shoulders three times in a "maybe so" motion.

• Lighting is critical to preventing tired eyes. If you are 40 years old, your eyes typically need 20 percent more light than they did when you were 30. If you are 50 years old, you eyes require 50 percent more light than when you were 30. If you are 60, you need 70 percent more light. Task lights are terrific and don't be afraid to use more than one. It can keep your eyes from becoming tired.

Rotary Cutting the Right Way
Dr. Mech says rotary cutting is great, and it safe to do it for up to two hours per day with a 10 minute break between each hour. Here are some things to know:

• Some quilters develop a syndrome called Pizza Cutters' Palsy – a paralysis of the thumb and index finger named for pizza makers who acquired the problem after cutting pizzas all day. Your rotary tool should have a fat handle and a safety lock so you don't have to constantly work to keep the blade exposed. If you have an older cutter with a thinner handle, wrap it with tape or wear a bicycle glove when cutting to help relieve hand fatigue and avoid Pizza Cutters' Palsy.

• To avoid repetitive strain injury, change your rotary blade frequently. Blade nicks will prevent the fabric from cutting properly and, as a result, will require you to make the same cut multiple times. A new blade will help remedy this. To avoid nicks, keep cutting surface free of pins. Also, loosen the center screw of the cutter a tiny bit and lube the cutter with a dab of sewing machine oil.

• The ideal height for a work table is four inches below your bent elbow to prevent back strain. However, quilters require six inches when rotary cutting. Dr. Mech says one way to get the extra elevation for cutting is to slip on a pair of clog shoes while using the rotary cutter.

• When ironing, place one foot on a six- to nine-inch stool to distress your back (figure A). Dr. Mech says surgeons use this technique when operating.

• The ironing board should be positioned four inches below your bent elbow. If it's too low, you can drill out the stocks that keep it from opening the full length of the track, or you can put it on blocks to raise it. Some European companies make ironing boards that extend to 37 inches.

1. Make a heart template using template plastic.

3. Cut out the shapes, cutting around the fabric design when ever it flows outside the template line.

"At quilt shows, use backpacks, not shoulder bags, to more comfortably carry your purchases." — Dr. Susan Delaney Mech, MD