Stretching
Tips for avoiding injury at your workstation
In spite of the fact that spending 8 to 10
hours at a desk may not seem as taxing as a five-mile hike or an intense
kickboxing class, researchers argue that it can cause serious problems for your
joints, muscles and bones. The way you
answer the phone, sit in your chair and organize the items on your desk
directly affects your physical state.
Focusing on ergonomics, the study of human
movement capabilities in relation to work demands, may assist in lessening the
physical strain caused by workstation layout.
Try the following stretches to help ease the tension in your muscles and
joints right from the comfort of your cubicle.
Stretches
for your Whole Body
·
Stand up and sit
down without using your hands.
·
Sit on an
exercise ball for 30-minute periods to engage your back, abdomen, legs and
rear- end muscles, and maintain good posture.
·
Stand, stretch
your arms to the ceiling and breathe deeply for five seconds. Repeat.
Stretches
for your Neck, Back and Shoulders
·
Inhale and shrug
your shoulders to your ears. Hold for five seconds and release. Repeat.
·
Grab your right
elbow with your left hand and stretch your arm across your chest. Hold this
position for five seconds and switch to your other arm.
Stretch your arms around the
opposite shoulder blade and give yourself a hug.
·
Hug your legs
with your arms while sitting, allowing your chest to rest on your legs.
Stretches
for your Fingers, Hands and Wrists
·
Clench your
fists, stretch your hands out parallel to the ground and do 10 wrist circles in
each direction.
- Extend your
arm to the floor and push your fingers with your opposite hand towards
your body. Hold this stretch for five seconds and then switch hands.
Stretches
for your Lower Body
·
Grab the right
side of your chair with your left hand as you twist your upper body to the
right. Hold pose for five seconds. Then, reverse movement for left side.
·
Stretch your legs
in front of you and point and flex your toes 10 times.
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