Shifting your
position and occasionally changing your routine by performing
different activities and/or stretching exercises can be
extremely useful in eliminating ergonomic-related discomfort.
Some of the more common stretching exercises that
you can perform at your desk are listed below. In addition,
don't forget that keeping yourself in good physical
condition through a regular exercise program will keep
you healthy both at home and at work.
General: Stand up and stretch your arms over
your head
Eyes: Rest your eyes by occasionally looking
into the distance and/or closing them for a few seconds.
Neck: Turn your head slowly to the left for
5 seconds and then to the right for 5 seconds. Repeat
several times.
Shoulders: Let your arms relax at your side
and then raise your shoulders, rotating them up and
back in a circular motion. Repeat several times.
Upper Back: Make sure that your chair is
stable. With feet flat on the floor, clasp your hands
behind your head and slowly arch your back, bending
your head backward. Hold up to 5 seconds.
Wrists: With your hands held in front of
you, gently rotate your wrists so that the fingertips
form circles in the air. Repeat several times.
Fingers: First clench both fists and hold
for 5 seconds. Then spread fingers as far as you can
and hold for 5 seconds. Relax and repeat several times.
