Fit 4 Work : Guide to Ergonomic stretches
Standing or sitting at work for long periods of time can put a strain on your muscles. Consider stretching and strengthening your muscles throughout your work day to help prevent or reduce stiffness and pain . It is important to get up and move often during your workday by taking “micro-breaks” approximately every 40-45 minutes. These short breaks are approximately 2 minutes in length and are used for standing, stretching and moving. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.
Neck Stretch
Left and Right (3X) Hold 5 seconds
Shoulder Stretch:
With fingers interlaced behind head, keep your elbows straight out and pull your shoulder blades toward each other to create a feeling of tension through the upper back. Hold for 8-10 seconds, then relax. Repeat several times to reduce tension in shoulders and upper back.
Wrist/Arm stretch
Extend arm out in front of you and press hand up/down for stretch. Keep elbow straight and hold for 10 sec
Back Stretch
Stand with hands placed on the hips. Press your hips forward to relieve tension in your lower back .
These are a few stretches that can help to relieve muscle strain and fatigue, improve breathing and circulation while at your workstation, as well as increase your attention and engagement.
