Office Desk Stretches Pdf
If youre pressed for time there are even certain stretches you can do at your desk.
Office desk stretches pdf. Exercises for computer users and office workers stop s t r e t c h and check. Click here for this. Dots show the muscles that you are exercising. Photocopy this and keep it in a drawer.
Ladies try this on a day youre not wearing a skirt flex your foot and lean forward slightly over your leg while keeping your back straight. Repeat with other arm. Feet up hamstring stretch. Using a stable chair or desk for support stand with your body weight over your left leg 2.
Then slowly bend your wrist up until you feel the stretch. Keep elbows at keyboard level. Exercises for office workers in recent years there has been a move towards more office based jobs which has resulted in a nation of people who spend hours a day sitting stationary and hunched over in front of a desk. Check hand and wrist posture keep your fingers suspended over the keyboard.
Do not over stretch. Do a few of these exercises a few times every day. Hold the stretch or repeat as indicated on the diagram. Computer desk stretches approximately 4 minutes sitting at a computer for long periods often causes neck and shoulder stiffiess and occasionally lower back pain.
Hold the stretch until you feel. To intensify the stretch lean forward. Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leghold for 15 seconds 4. Scroll down for the.
Hold for 10 seconds then stretch your wrist back and hold for 10 seconds. Dont rest your wrists on the desk or keyboard. Hold for 10. This may mean adjusting the desk or chair height.
Also be sure to get. Thats why hand and wrist stretches like this one are so important. Be sure to keep your. Stretch with your other hand.
For starters you can set a timer to remind you to take a quick walk or stretch. To ease the hamstrings lower back and calf muscles push your chair away from your desk and put a leg up on the desk or short file cabinet or open a drawer. Printable brochure stretching poste r office ergonomics tips brochure pdf developed by bill barbre to help people understand and outsmart the physical challenges of working for long periods at computer workstations on or off the job. Wrists and fingers stretch.
Make sure you relax and perform them gently. Hold for 3 to 5 seconds. Sitting with your elbows on the table and palms together slowly lower wrists to the table until you feel a stretch your elbows will move outward a bit. Do these stretches every hour or so throughout the day or whenever you feel stiff.
Extend your right leg in front of your left with your foot flexed heel extended toe up 3. Hold and relax as above. Standing place both hands on your desk palms faced down fingertips facing your body.
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