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Best Ergonomic Exercises to Do at the Workplace
- 1. Best Ergonomic Exercises and Stretches to do at the Office
- 2. HAVE YOU EVER FELT INTENSE BACK PAIN AT WORK FROM SITTING ALL DAY?
- 3. YOU FIND YOURSELF HUNCHING OVER OR ROUNDING YOUR SHOULDERS FREQUENTLY
- 4. These common maladies are called MusculoSkeletal Disorders (MSDs)
- 5. Accounted for nearly 33% of all WORKPLACE INJURIES in
- 6. Ailments such as back pain Carpal tunnel syndrome Tendinitis, rotator cuff injuries Tennis Elbow Trigger Finger Other aches and pains Absolutely preventable with a proper routine that involves ERGONOMIC EXERCISES AT WORK
- 7. WRIST, HAND, AND ARM ERGONOMIC EXERCISES
- 9. Wrist Tilt Exercise Begin with arm fully extended and palm facing downwards Gently tilt wrist to the right Hold for three to five seconds Move wrist to the left and hold for another three to five seconds 1 2 3 4
- 11. Hold arm outward with palm facing down Catch the fingers of the extended hand with your opposite hand Gently pull your fingers upwards Hold for 5 seconds, then release Wrist Flexion Exercise Gently pull your fingers downwards Hold for 5 seconds, then repeat on the other hand 1 2 3 4 5 6
- 13. Begin with both hands extended and palms facing downward Extend all fingers outward Hold for 10 seconds, then slowly release Extended Finger Stretch Bend all fingers at the knuckles Hold for 10 seconds, then slowly release 1 2 3 4 5
- 14. NECK, CHEST, AND SHOULDER ERGONOMIC EXERCISES
- 15. Neck Relaxer
- 16. Neck Relaxer Begin by sitting at the edge of your chair Hold arm outward with palm facing down Drop your head slowly to the right Hold the stretch for 5 seconds Return to the starting position Drop your head down so that your chin touches your chest Gently rock your head to the light and roll to the right Return to the starting position 1 2 3 4 5 6 7 8
- 17. Head Turns
- 18. Head Turns Begin with your head facing forward Slowly turn your head to the right to look over the right shoulder Hold for 10 seconds Repeat on the opposite side 1 2 3 4
- 20. Overhead Shoulder Stretch Begin with your body facing forward Raise one arm directly overhead and bend it at the elbow Catch the elbow with your opposite hand Pull the upright arm towards the opposite side and hold for 10 seconds Repeat on the other side 1 2 3 4 5
- 21. Shoulder Roll
- 22. Shoulder Roll Begin by standing tall and facing forward Slowly roll your shoulders backwards in a circular motion five times Slowly roll your shoulders forward in a circular motion five times Return to the starting position and relax the shoulders back down 1 2 3 4
- 23. Chest Stretch
- 24. Chest Stretch Begin by standing upright with your hands at your sides Gently place your hands behind your head and interlock your fingers Squeeze your shoulder blades together Hold the stretch for 5-10 seconds Back Exercises and Stretches 1 2 3 4 5
- 25. Low Back Stretch
- 26. Low Back Stretch Begin by standing tall and facing forward Reach towards the ceiling until you feel a light stretch along your sides Hold the stretch for 10 seconds Reach higher until you feel an intense stretch along your sides Hold the stretch for 10 seconds, then relax 1 2 3 4 5
- 28. Back and Side Stretch Begin by standing tall and facing forward Reach your hands toward the ceiling and interlace your fingers Make sure to keep your elbows straight! Reach back as far as possible and then slowly bend to one side Hold the stretch for 10 seconds Repeat on the other side Relax your hands back to your sides 1 2 3 4 5 6 7
- 29. Seated Back Curl
- 30. Seated Back Curl Begin seated at the front of your chair with your feet planted firmly on the ground Slowly lift one leg up and grasp your shin with both hands Bend forward and reach your nose to your knee Make sure to bend through your upper back! Relax back to the starting position 1 2 3 4 5 Repeat on the other side 6
- 31. Standing Stretch
- 32. Standing Stretch Begin by standing upright with your hands by your side Place both hands on your lower back, with your fingers pointed toward the floor Gently lean back into your hands while keeping your feet in place on the ground Hold the stretch for 5-10 seconds, then release Leg Exercises and Stretches 1 2 3 4 5
- 33. Calf Stretch
- 34. Calf Stretch Begin by standing tall and facing forward Place one foot a large step behind the other Slowly push into the front foot while keeping the other planted firmly on the ground Allow the front knee to bend Hold the stretch in the back leg for 10 seconds, then relax Bring both feet back to your midline, then switch feet Repeat the stretch on the other side for another 10 seconds, then relax 1 2 3 4 5 6 7
- 35. Leg Lift
- 36. Leg Lift Begin by sitting at the edge of your chair Keep both feet planted firmly on the floor and your knees bent at a ninety-degree angle Keep a straight leg and lift one leg off of the floor Feel a stretch along the back of your leg and hold for 10 seconds, then lower back down Repeat on the other side 1 2 3 4 5
- 37. Hip Stretch
- 38. Hip Stretch Begin by sitting on the edge of your chair with your feet firmly on the ground Lift one leg and cross it over the other right above the knee Grasp your bottom knee with your hand on the opposite side Gently apply pressure to the bottom leg while looking over your shoulder Feel the stretch along your lower back and hip and hold for 10 seconds Lower your legs back to the starting position Repeat on the other side 1 2 3 4 5 6 7
- 39. STRETCH AND GET MOVING EVERY DAY
- 40. ALL OF THE ABOVE ERGONOMIC EXERCISES ARE EXTREMELY EASY TO DO
- 41. 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 READ THE ENTIRE POST http://ergonomictrends.com /best-ergonomic-exercises- stretches-office/