Move That Body - Occupational Health and Safety Ideas
The Access HR Team | 1 Mar 2006 11:23 AM
Sitting at an office desk all day can become tiring and straining on your body. Here are some helpful exercises that can easily be carried out in the office and at your desk. Access HR believes preventing is the best cure!
Stop, get up and move!
The best exercises you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands is to get up and walk around. Even if it is to get up for 20 – 30 seconds to pick up papers from the photocopier! This changes your posture and gives your muscles a chance to recover.
Stretch and check!
Stretching exercises help to relax muscles that have been working and to move those which have been in a fixed position. If possible, stand up and do these exercises.
While exercising please keep in mind:
Ø Do a few of these exercise a few times every day
Ø Make sure you relax and perform them gently
Ø Hold the stretch or repeat as indicated
Ø Do not over stretch
Ø STOP if you feel any discomfort when performing an action
Remember to do both sides.
Neck Stretch
Keeping your chin tucked in, gently lower ear to shoulder and hold for 10 seconds on either side. Repeat several times.
Head Turns
Turn heads slowly to look over left shoulder. Turn head the other way. Repeat several times.
Chin Tucks
Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Repeat several times.
Shoulder Rolls.
Circle shoulders forward several times, then backwards. Repeat 3 – 5 times.
Wrist and elbow stretch
Interlace fingers, palms outward, and straighten arms in front. Hold for 10 seconds and repeat several times.
Wrist stretch
Straighten your am in front and bend your wrist forward, gently assist the stretch with your other hand. Hold for 10 seconds. Repeat with other arm.