Stretching at Work
Protect Yourself from Office Injuries
Computers have made the office worker more efficient, but have also increased the potential risk of a repetitive stress injury. Ergonomics is designed to help office workers stay safe, comfortable, and productive at work.
Repetitive Stress Injury Common Symptoms:
- Numbness
- Tingling
- Pain
- Aching
Repetitive Stress Injury Affected Areas
- Arms
- Back
- Shoulders
- Neck
- Wrists
- Fingers
Ergonomics involves fitting the workplace to the worker. Practice good ergonomic principles when you can:
- Ensure proper posture – sit or stand with your shoulders back, but not pinched, and hold this position while you take slow, deep breaths. You can do this anytime.
- Reduce excessive reaching.
- Take frequent mini-breaks.
- Vary your job tasks.
- Move around and stretch often.
Some Stretching Exercises
1. Arms and Wrists Example photo of this stretching exercise is on the right.
With your arms outstretched, turn your hands in a circular motion several times.
2. Wrists Example photo of this stretching exercise is on the left.
Outstretch one arm and make a fist, with your other hand, squeeze the wrist while opening and closing the fist.
3. Shoulders and Neck Example photo of this stretching exercise is on the right.
Turn your head to the right while extending your right arm across your chest. Cradle your right arm in your left arm and press in. Hold for 4 seconds. Take a deep breath. Repeat for the other side.