Is staying healthy at the office one of your New Year’s resolutions? If yes, then incorporating stretching exercises into your workday is a great start.
No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain, as well as stiffness. But with a quick few stretches done regularly, you can reduce fatigue and avoid injury.
When doing the stretches, keep in mind the following:
- Do not bounce while stretching.
- Only stretch to the point of mild tension, not to the point of feeling pain.
- Repeat each stretch 2-3 times.
- Perform the stretches 3 times per day.
- If you have had any medical conditions, or have had injuries to your neck, shoulders, back or
arms, check with your healthcare professional before doing these stretches.
- While stretching, use this opportunity to stand up and move around to prevent stiffness from
prolonged standing.
Here are some effective, easy-to-do stretching exercises that you can easily perform at your desk:
Shoulder Rolls: Perform the shoulder roll by raising your shoulders to your ears then slowly roll them back. Make these big circles for about 30 seconds. Then do the circles in the other direction for 30 seconds.
Shoulder Stretch: Place your right hand above the left elbow. Then bring your left arm across your body. Do not rotate your body as you stretch. Hold this for about 15 seconds. You will feel tension in the back of your left shoulder. Repeat the stretch with the other arm.
Eye Relaxation: Follow the 20-20-20 rule. Every 20 minutes, look away from the computer screen for about 20 seconds and focus on a distant object approximately 20 feet away. This will allow you to stretch your eye muscles by making them refocus.
Back Stretch: To do the back stretch, first sit up tall and slowly turn your upper body to the left. Then, place your left arm behind the chair and look over your left shoulder. Hold this for about 15 seconds. Repeat the stretch on the other side.
Neck Stretch: Reach over the head with the left hand then gently pull your head away from the right shoulder. You will feel a nice, easy stretch along the back left side of the neck. Hold for 15 seconds and repeat on the opposite side.
Forearm Stretches: Stretch your right arm out in front of you with the hand turned down, fingers pointed towards the floor. Grab your right hand with the left hand and gently pull the fingers towards the body. Hold for about 15 seconds. Switch arms and repeat this stretch. Now stretch your right arm out in front of you with the hand turned upwards, fingers pointed towards the ceiling. Again, grab your right hand, not your fingers, with the left hand and gently pull the fingers towards you. Hold for 15 seconds. Switch arms and repeat.
Farzana is a Canadian Certified Professional Ergonomist (CCPE). She provides ergonomics services for Office, Industrial and Service environments including: Ergonomics Risk Assessments (in-person / virtual), Physical Demands Analyses (PDAs), and Ergonomics Training sessions and webinars. To receive more
information about the ergonomics services at Athlete's Care or to request an ergonomics assessment of your workstation, please email ergonomics@athletescare.com.
**Some group insurance providers and/or employers may cover the cost for an ergonomics assessment.
Please check with your group insurance provider and/or employer.
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