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> About Desk & Office Exercises
Desk Exercises - Office
Exercises, Maintain Ergonomic
Well-Being
- Stretch break information
about desk stretching exercises,
and computer exercises to help
prevent computer work related
health problems. |
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When muscles
remain stationary, circulation decreases, muscles tire, tasks become more
uncomfortable for the computer user to perform. Incorrect computing posture
habits combined with long-term stationary sitting are considered causative
of medical problems known as Cumulative Trauma Disorder (CTD) or Repetitive
Stress Injury (RSI). Eye disorders, known as Computer Vision Syndrome (CVS)
may be avoided by performing a few simple exercises during the day. More
recently, studies have reported the dangers of Deep Vein Thrombosis (DVT)
among office workers, IT employees and even cab drivers who habitually
remain sitting for too long.
Micro-breaks and rest exercise breaks as well as eye breaks can be scheduled
at specific interims of the day. Each type of activity is easily performed
by individuals at their desk and only take a minute or two. They fit easily
in-between tasks and provide long-term benefits for employee health and
productivity. Individuals who are already suffering from the effects of CTD,
RSI or CVS should consult with their doctor prior to taking up specific
preventative-style exercises. However, experts states that an ergonomic
computer desk set up and proper working posture are most essential, so that
employee do not return to sitting in improper positions for long periods. |
Click here for a stretching document in
pdf.
(Illustration
courtesy of
Stretching in the Office,
by Bob Anderson and illustrated by Jean
Anderson) |
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Movement is
required by
our bodies,
and our
bodies have
been
constructed
for
movement.
Over 600
major
muscles
control 200
bones.
Stationary
computing
postures,
and
inappropriate
body
positioning
leads to
strained or
weakened
muscles and
serious
injuries.
Remaining in
sitting
positions
for long
periods of
time also
impede blood
flow.
Stretching
and
exercising
the muscles
throughout
the day help
maintain the
body's
health.
However,
desk
stretching
exercises
should not
be painful;
slow and
easy is all
that's
required.
The
information
contained
here is by
no means
complete,
however, it
is based on
widely
accepted and
provided
scientific
and medical
research
advice.
It merely requires you
to train yourself to
change body positions.
Examples you might
include would be to rest
and stretch your hands ,
stand up tall for a
brief period, perform
easy shoulder stretches
and leg stretches. These
don't take long and they
don't take you away from
your desk, but they do
also provide your eyes a
break from staring at
the computer screen.
These one to two minute
exercise breaks
incorporating movement
and stretching by, for
example, taking a short
walk while also
performing some
additional gentle
stretches. |
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The American
Optometric
Association's
list of CVS
symptoms
include:
fatigue,
headaches,
dry eyes,
tearing
eyes, neck
and shoulder
discomfort,
pain in and
around the
eyes,
inability to
maintain
focus,
progressive
refractive
changes,
changes in
color
perception,
and others.
In addition
to
readjusting
the setting
of your
monitor and
lighting,
it's also
important to
rest your
eyes. Unlike
other office
exercises,
computer eye
exercises
can be
managed as a
simple desk
exercise:
Just move
your eyes
off the
screen and
refocusing
them on a
distant
objects for
several
seconds, and
also, blink
frequently
to keep the
eye surface
lubricated.
Our website
also offers
additional
information
about
eye strain
solutions.
Refocus your
eyes off the
computer
screen to
rest on more
distant
objects for
30 seconds
or so every
half hour.
This
practice is
easily
incorporated
into your
other micro
break and
exercise
break
periods. |
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Take deep
breaths slowly through your nose,
holding for a couple seconds before
exhaling through the mouth.
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Keeping your shoulders
relaxed, slowly turn your first to one
side, then center, then to the other
side, and keep your head held at each
position for three seconds before moving
it to the next position. Repeat this
regime a few times.
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Roll both shoulders slowly at the same
time. Repeat several rotations.
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An ergonomic desk set up and proper working
posture are most essential. Check out our
complete selection of
where you will find a large range of
ergonomic computer desks with adjustable
features for optimal work comfort. |
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As a starting point, you
might consider the
following:
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