Title

Office Exercise

Air conditioning, coffee, numbness, a small break and daily eight hours on your work chair are nothing new to those who begin and end the day in such manner. But one should never stay accustomed to the old recipe. Allow yourself an effective change. A little physical activity while performing job duties will be just enough.

How to be active on your workplace is a good question, but the answer lies in the very nature of the work.

If your workplace has a strict code of conduct, try doing a few basic movements and stretching exercises while you are on your work chair.

If you carry out these exercises on daily basis, you'll make sure you have less pain in the neck, back, shoulders, and including the whole body.

Even the smallest movements will benefit you if your office work requires you to stay static throughout the entire working time.

Adjust the position of your body while sitting.

If your work inventory has properties for level adjusting, it sure is a prerequisite for comfort at work and less stress caused by the improper body posture.

• Get ergonomic chair that supports the natural curves of the spine and has support for the hands
• The buttocks should gently touch the back support of the chair
• Do not sit cross-legged, equally distribute the weight on your hips
• Feet should be flat on the floor; if you are a woman and wearing high heels, during office work prefer wearing footwear with a softer sole
• If the chair does not provide adjustment for seat height, get a support for your feet, so they do not hang freely or make contact only with the tiptoes while sitting
• Hips, shoulders and ears should be aligned in a straight line
• Adjust the seat so that the angle between the thighs and lower legs is about 90 degrees
• The monitor should be placed in front of you at an appropriate distance depending on its size. Often look at distance (through the window) to relax your eyes.

 

 

IMPROPER AND PROPER SITTING POSTURE


Some suggestions for exercises you can do at your desk while working!

STRETCHING THE ARMS AND THE UPPER PART OF YOUR BACK

• 3 series, holding the position for 5-10 sec.

STRETCHING YOUR NECK MUSCELS

• 2 series, holding the position for 5-10 sec.

 

STRETCHING THE FOREARMS

• 2 series, holding the position for 5-10 sec.

 

EXERCISE WITH SHOULDER ROTATIONS (FOREWARD AND BACKWARD)

• 3 series of 8-10 repetitions

EXERCISE FOR THE SHOULDER BLADE MUSCLES

• 2 series of 6 repetitions (hold the final position for 2-3 sec.)

EXERCISE FOR THE UPPER BACK MUSCLES

• 2 series of 6 repetitions (hold the final position for 2-3 sec.)

EXERCISE FOR YOUR BACK AND SHOULDERS

• 1 series of 6 repetitions (hold the first and final position for 2 sec.)

 

EXERCISE FOR YOUR BACK AND SHOULDERS

• 3 series of 10 repetitions moving left and right

 

STRETCHING THE ARMS AND THE MUSCLES ALONG THE SIDE OF YOUR BODY

• 1 series of 6 repetitions moving left and right (hold the final position for 2 sec.)

 

EXERCISES FOR THE FRONT LEG MUSCLES

• 2 series of 10 repetitions (hold the position in all three phases for 1-2 sec.)

 

STRETCHING THE HIPS AND THE MUSCLES ALONG THE SPINE

• 1 series of 4 repetitions (hold the position in all three phases for 2-3 sec.)

 

STRETCHING THE BACK LEG MUSCLES

• 1 series of 6 repetitions on both sides (hold the final position for 5-10 sec.)

25 November 2012

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