A guide to workstation layout and simple office workouts.
Poor office equipment, bad postural habits, or tiredness from working long stretches without a break can create stresses and strains.
The diagram on the right shows recommended workstation layout and good working posture. This leaflet is intended to help you achieve an efficient and comfortable working position and reduce your risk of injury. However, even the best posture can become tiring after a long period of time and that is why you can benefit from office workouts.
Office workouts can help D.S.E. users and you in particular. How?
These simple movements target the areas that are particularly vulnerable to back pain and work related upper limb disorders (R.S.I.). The exercises are specifically designed to stretch muscles and nerves, stimulate circulation and lubricate joints. They do not take up valuable time and you do not need a leotard to join in!
Do these movements regularly, one or two stretches every twenty minutes. Short and frequent breaks from your working posture are much more beneficial. Make these exercises automatic so you do not have to think about them. It is also recommended that you take a short break at least every hour, preferably away from your desk.
It is normal to experience a sensation of mild stretching whilst performing some of these exercises, however you should not feel pain. If this occurs, or if you have a pre-existing medical condition you should seek expert medical advice. Phone or call in at the address below.
For further advice on workstations, chairs etc., contact us.
Recommended V.D.U Working Conditions Office workouts.
Office Workouts
These exercises are specifically designed to counteract the stresses and strains that D.S.E. work can place on your muscles and ‘joints’.
Breaks and exercises are much more effective if taken regularly eg. once an hour, preferably away from your computer.
Note: You may experience mild stretching or pulling sensations. If you feel pain stop immediately and seek expert help.
1. Keeping your hips fixed to the chair – cross your hands across your chest, rotate your head to the right then your body. Repeat for the left side. Repeat 3 times each side.
2. Sit with your right arm by your side. Stretch wrist and fingers up, then take your arm slowly out to the side and lower slowly. Repeat 3 times. Repeat for the left side.
3. Drop your arms by your side, palms backwards, curl the fingers up, bend the hands up and down. Repeat 2 times.
4. Sit up straight. Pull your shoulder blades down towards the middle of your back, hold for five seconds. Repeat 3 times.
5. Keeping your shoulders down, take your ear down towards each shoulder in turn (to stretch the side of your neck). Repeat 3 times.
6. Push your waist (sag) into the back of your chair then sit up straight with a good curve in your lower back. Repeat 5 times.
7. Intertwine fingers, face palms outwards and stretch arms up above head and slowly lower.
If you found this information useful, why not check out our page on ‘Basic tips for good work practice and workstation comfort’.