Best Ergonomic Exercises to Do at the Workplace

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Best Ergonomic Exercises and Stretches to do at
the Office
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HAVE YOU EVER FELT INTENSE BACK PAIN AT WORK FROM
SITTING ALL DAY?
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YOU FIND YOURSELF HUNCHING OVER OR ROUNDING YOUR
SHOULDERS FREQUENTLY
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These common maladies are called  MusculoSkeletal
Disorders  (MSDs)
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Accounted for nearly
33
of all WORKPLACE INJURIES in
2013
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Ailments such as back pain
Carpal tunnel syndrome
Absolutely preventable with a proper routine that
involves ERGONOMIC EXERCISES AT WORK
Tendinitis, rotator cuff injuries
Tennis Elbow
Trigger Finger
Other aches and pains
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WRIST, HAND, AND ARM ERGONOMIC EXERCISES
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Wrist Tilt Exercise
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Begin with arm fully extended and palm facing
downwards
1
Gently tilt wrist to the right
2
Hold for three to five seconds
3
Move wrist to the left and hold for another three
to five seconds
4
Wrist Tilt Exercise
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Wrist Flexion Exercise
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Hold arm outward with palm facing down
1
Catch the fingers of the extended hand with your
opposite hand
2
Gently pull your fingers upwards
3
Hold for 5 seconds, then release
4
Gently pull your fingers downwards
5
Wrist Flexion Exercise
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Hold for 5 seconds, then repeat on the other hand
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Extended Finger Stretch
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Begin with both hands extended and palms facing
downward
1
Extend all fingers outward
2
Hold for 10 seconds, then slowly release
3
Bend all fingers at the knuckles
4
Extended Finger Stretch
Hold for 10 seconds, then slowly release
5
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NECK, CHEST, AND SHOULDER ERGONOMIC EXERCISES
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Neck Relaxer
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Begin by sitting at the edge of your chair
Return to the starting position
5
1
Hold arm outward with palm facing down
Drop your head down so that your chin touches
your chest
2
6
Drop your head slowly to the right
Gently rock your head to the light and roll to
the right
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3
Hold the stretch for 5 seconds
Return to the starting position
Neck Relaxer
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8
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Head Turns
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Begin with your head facing forward
1
Slowly turn your head to the right to look over
the right shoulder
2
Hold for 10 seconds
3
Repeat on the opposite side
4
Head Turns
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Overhead Shoulder Stretch
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Begin with your body facing forward
1
Raise one arm directly overhead and bend it at
the elbow
2
Catch the elbow with your opposite hand
3
Pull the upright arm towards the opposite side
and hold for 10 seconds
4
Overhead Shoulder Stretch
Repeat on the other side
5
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Shoulder Roll
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Begin by standing tall and facing forward
1
Slowly roll your shoulders backwards in a
circular motion five times
2
Slowly roll your shoulders forward in a circular
motion five times
3
Return to the starting position and relax the
shoulders back down
4
Shoulder Roll
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Chest Stretch
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Begin by standing upright with your hands at your
sides
1
Gently place your hands behind your head and
interlock your fingers
2
Squeeze your shoulder blades together
3
Hold the stretch for 5-10 seconds
4
Chest Stretch
Back Exercises and Stretches
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Low Back Stretch
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Begin by standing tall and facing forward
1
Reach towards the ceiling until you feel a light
stretch along your sides
2
Hold the stretch for 10 seconds
3
Reach higher until you feel an intense stretch
along your sides
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Low Back Stretch
Hold the stretch for 10 seconds, then relax
5
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Back and Side Stretch
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Begin by standing tall and facing forward
1
Hold the stretch for 10 seconds
5
Reach your hands toward the ceiling and interlace
your fingers
2
Repeat on the other side
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Make sure to keep your elbows straight!
3
Relax your hands back to your sides
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Back and Side Stretch
Reach back as far as possible and then slowly
bend to one side
4
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Seated Back Curl
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Begin seated at the front of your chair with your
feet planted firmly on the ground
1
Slowly lift one leg up and grasp your shin with
both hands
2
Bend forward and reach your nose to your knee
3
Make sure to bend through your upper back!
4
Relax back to the starting position
5
Seated Back Curl
Repeat on the other side
6
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Standing Stretch
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Begin by standing upright with your hands by your
side
1
Place both hands on your lower back, with your
fingers pointed toward the floor
2
Gently lean back into your hands while keeping
your feet in place on the ground
3
Hold the stretch for 5-10 seconds, then release
4
Standing Stretch
Leg Exercises and Stretches
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Calf Stretch
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Begin by standing tall and facing forward
1
Hold the stretch in the back leg for 10 seconds,
then relax
5
Place one foot a large step behind the other
2
Bring both feet back to your midline, then switch
feet
6
Slowly push into the front foot while keeping the
other planted firmly on the ground
3
Repeat the stretch on the other side for another
10 seconds, then relax
7
Calf Stretch
Allow the front knee to bend
4
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Leg Lift
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Begin by sitting at the edge of your chair
1
Keep both feet planted firmly on the floor and
your knees bent at a ninety-degree angle
2
Keep a straight leg and lift one leg off of the
floor
3
Feel a stretch along the back of your leg and
hold for 10 seconds, then lower back down
4
Leg Lift
Repeat on the other side
5
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Hip Stretch
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Begin by sitting on the edge of your chair with
your feet firmly on the ground
1
Feel the stretch along your lower back and hip
and hold for 10 seconds
5
Lift one leg and cross it over the other right
above the knee
2
Lower your legs back to the starting position
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Grasp your bottom knee with your hand on the
opposite side
3
Repeat on the other side
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Hip Stretch
Gently apply pressure to the bottom leg while
looking over your shoulder
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STRETCH AND GET MOVING EVERY DAY
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ALL OF THE ABOVE ERGONOMIC EXERCISES ARE
EXTREMELY EASY TO DO
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These simple movements and stretches may not seem
like much, but when performed daily whenever you
start to feel a knot in your neck or stiffness in
your back, can be the key to the prevention of
long term disability from occurring
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