ERGONOMIC EXERCISES

These exercises can mostly be done in your computer workstation.

They are great to do during the mini breaks you're supposed to take during the day to avoid computer injuries.

NOTE    

Ø  Do these exercises a few times today. Relax and do them gently.

Ø  Do not overstretch, and stop if you are feeling discomfort or pain.

NECK ERGONOMIC EXERCISES

NECK EXERCISE 1   :  HEAD ROLLS

Gently lower ear to shoulder and hold for 10 seconds. Repeat on the other side. Do this several times. Remember to do this gently and do not jerk your neck.

NECK EXERCISE 2   :  HEAD TURNS

Turn head slowly to look over left shoulder and hold for 10 seconds. Repeat on the other side. Do this several times

NECK EXERCISE 3   :  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. Hold for 10 seconds and repeat several times.

SHOULDERS ERGONOMIC EXERCISES

SHOULDER EXERCISE 1   :  SHOULDER ROLLS

Circle shoulders forward several times, then backwards. Repeat 3- 5 times.

SHOULDER EXERCISE 2   :  SHOULDER STRETCH

Stretch arm above head, cradle elbow with hand and pull elbow behind the head. Hold for 10 seconds and repeat.

SHOULDER EXERCISE 3   :  SHOULDER ARM SWING

Get up from your desk, walk to an open space and swing one arm forward like a windmill. Swing it backwards. Now practice on the other arm. Repeat several times.

WRISTS AND HANDS ERGONOMIC EXERCISES

WRIST STRETCH EXERCISE

Interlace fingers, palms outwards and straighten arms in front. Hold for 10 seconds and repeat several times.

WRIST ROTATION EXERCISE

Rotate wrists clockwise for 30 seconds than rotate them anti clockwise.

ERGONOMICS EYES EXERCISES

Every 20 minutes working at the screen, look out the window at a distant object for 10 seconds.

Place a picture of rolling hills or a forest (picture has to be mostly green) and rest your eyes by staring at it for a while.