Office stretching exercise handout pdf

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. Tighten in your tummy and lean forwards so that you get a stretch. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight. It is recommended that a person break for 510 minutes for every hour spent at a workstation. They need to be practiced regularly to have a lasting effect. Office ergonomics safety guide, 4th edition by ccohs, 2001. Aerobic exercise stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. Some of these stretches may also be useful in an office setting as they may be completed while sitting at a desk. These exercises are designed to mobilise joints and relax tension in the shoulder girdle. To prevent or reduce stiffness and pain, try simple office stretches throughout the day.

Stretching poster pdf stretching is not a substitute for ergonomic improvements or ergonomic methods. Stretching is a safe and useful activity for healthy adults that can help improve overall flexibility, neuromuscular coordination, balance and postural awareness. Aerobic exercise like walking, can help you lose weight. Regularly change your posture and give muscles a chance to recover. Bend your right ear to your right shoulder, without looking down or looking up. Try these stretching exercises at your desk or anywhere else to ease back pain and boost energy. Ergonomic stretches safety office university of waterloo. Warmup before you exercise, cool down after, and stretch at the. Complete them all if you are doing your exercises in one session. If you are not currently doing aerobic or strength activities, do flexibility and stretching at least 3 times per week for at least 20 minutes per session. Also, be sure to get up and walk around the office whenever you think of it. These simple stretches can be done at your desk or workstation and can make a big di erence not only in your overall comfort. After your warmup choose a few exercises from the joint jigglers section and then from the muscle movers section.

Without lifting your chin, glide your head straight back. You might drive to work, sit down at your desk for at least 6 hours at work, drive home, and sit down to watch tv or read a book. The daily stretches the purpose of this prework stretching program is to prepare your body for work activity by warming up your major muscle groups, improve flexibility and increase blood flow through cardiovascular exercise. This handout was created for the office employee who spends most of the day seated at a desk. Start by stretching your arm and hand out and slowly rotate the wrist down until. Raise the roof 20 reps while marching in place, push toward the ceiling with your. Generally, they should only be performed provided they do not cause or increase pain. There are many simple stretches you can do at your desk as well as tasks that take you away. If you work in an office, the chances are youre spending a minimum of 8 hours sitting down thats 40 hours a week.

With the best posture you can muster, stretch and reach your arms overhead so that youre lengthening your spine. So get started today with the following atyourdesk stretch exercises. Gradually build up to completing all the exercises in these sections in one go. These stretches will in no way have the same effect as going to the gym a few times a week, but doing a few every day is much better than sitting hunched over at. For starters, you can set a timer to remind you to take a quick walk or stretch.

Snacknation is a healthy office snack delivery service that makes healthy snacking fun, life more productive, and workplaces awesome. Hsw005 1212 usc ergonomic exercises for computer users and office workers cricos provider number. Exercises for better back care mount sinai hospital. Corrective chiropractic exercises stretching and flexibility nature has a way of maintaining good muscle tone and flexibility, and that is by stretching. Stretching exercises help to restore joint range of motion by lengthening shortened muscles and connective tissue, which helps to reduce pain and tightness. But if youve ever done yoga, pilates, or simply gone for a run, youre well aware that all you need to work out is some space, gravity, and a little bit of time. Seated side stretch inhale and lift your arms overhead, taking hold of your left wrist with your right hand as you exhale, bend to the right. To do this sit flat straighten your back strain the muscles of the buttocks take a deep breath and sharply draw in the belly as you exhale. If possible, it is ideal to stand up and walk for this time e. Engage in healthy stress management techniques such as.

Stretching gives your muscles a signal they are about to be used, and a few ininutes of stretching before starting work will make you feel better and help avoid injuries. Gentle exercise for mobility and stretching especially the muscles of the legs and back can help decrease the severity, duration and recurrence of low back pain. In fact the press can be pumped and sitting not lying on the floor in the middle of the office. Welcome to the exercise pages, here you will find a number of stretching exercises for the office environment which help prevent computer related injury. It does the same for the mind, allowing you a chance to relax, so you can return with more energy and focus. Theyre simple, quick and theyll give you that energetic boost you need to increase your productivity its a winwin situation. Thoracic outlet syndrome called tos in this pamphlet is a common but challenging condition that affects the front of the shoulder and neck area.

This musthave ebook is loaded with over 50 pages of clear, professionally designed, easytofollow, easytoremember stretching exercises and routines, including highly effective moves that should be done everyday. These twelve stretches and instructions were developed by bill barbre together with a team of experts in occupational. Tips for stretching consult your physician before starting any new exercise program, especially if youve been inactive or are recovering from surgery achieve the most benefits by stretching regularly, at least two to three times a week when stretching, move just to. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Getting up and walking around is the best exercise you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands. Canadas healthy workplace week 2004 a stretch break program for your workplace. Stretching is one part of a successful ergonomics program that can help to prevent musculoskeletal disorders msds and pain and discomfort in general. Youll notice that youre getting movement in your rib cage and spine. The following tips will help you to survive during an average workday.

Soffice shop construction vehicle hobbies sports chorestretches developed by experts for all age groups follow instructions hamstring stretch repeat 3 times, 5. Clasp your hands in front of you and lower your head in line with your arms. Short stretch breaks performed throughout the day can help prevent and reduce this discomfort. Helpful logs, effective tips, and much more to help you stay on track. But for most of us, our occupations require us to sit and perform tasks at a desk or workstation. A few key stretches and exercises can counteract the effects of prolonged sitting. This is a great exercise to get people to not squish their spines. Stretching allows your body time to recover, relax, and prepare for the next session. And theres this handout regarding health and safety in the office by comcare, an australian government workplace health organization. On the other hand if you repeat an exercise and the pain worsens, this exercise should be discontinued. Check shoulder posture relax your shoulders and rest your hands on your lap. Watch a cat or dog after they have been resting the first thing they do is stretch. Consistently moving joints through their full range of motion three to five days. We provide a monthly, curated selection of healthy snacks from the hottest, most innovative natural food brands in the industry, giving our members a hasslefree experience and delivering joy to their offices.

Just as the above stretches will help to strengthen your body and maintain good posture, performing mini exercises. After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Mar 01, 2017 the good news is that moving or stretching is a buildable habit. Hip and groin stretches hip flexor stretch stand in a lunge position with affected leg behind. Exercise for office workers professional physical therapy. How do i get started with increasing my physical activity. Following a wellstructured conditioning program will also help you return to sports and other recreational activities. Canadas healthy workplace week 2004 a stretch break program for your workplace a stretchbreak program for your workplace. Stretching the arch of your foot and your heel cord achilles tendon is the most effective way to relieve the pain that comes with the condition.

Ask your health care provider or physical therapist to help you develop an exercise program. Discomfort often occurs when someone works in the same position for most of the workday. Plantar fasciitis is aggravated by tight muscles in your feet and calves. Static stretches stretching when the position is held for a given amount of time, usually 1530 seconds. Push against a wall or solid surface keeping your back. This stretch is most effective after warming up or dynamic stretching active static stretch. If the pain diminishes as you repeat an exercise then the exercise is the correct one for your condition. So next time youre feeling a bit fidgety or youre on your lunch break, try these 15 office stretching exercises. Department of veterans affairs, veterans health administration, office of patient care services. However, stretching can be a powerful tool for combating fatigue and soreness from demanding tasks or postures. Before work and microbreak exercises page 1 wellness now 2006.

It is not surprising that a growing number of office workers complain of back pain. Tips for stretching consult your physician before starting any new exercise program, especially if youve been inactive or are recovering from surgery achieve the most benefits by stretching regularly, at least two to three times a week when stretching, move just to the point of tension, stop, and hold that position for 30. Not only can the pain be present in the neck itself, but symptoms such as headaches or pain, tingling, andor numbness into the upper extremity, can be related to the neck. Stop doing any exercise that causes pain until you have talked with your health care provider. You know you are doing this exercise right if it gives you the feeling of a double chin. Stretching exercises encourage lengthening of your muscles and their associated. Our exercise leader did side lunges while conducting a phone interview. Stretching exercises for the office mcgill university. If youre overweight, the extra pounds add to the strain on your lower back. Dumbbells and hand ankle weights sold in sporting goods stores as well as resistance tubing can be purchased. Stretching exercises encourage lengthening of your muscles and their associated tendons. Health at work exercises at the office this series of exercises are for anyone who spends long periods of time sat at a desk or in a car.

Jan 20, 2018 7 super easy office stretching exercises sitting chair stretching exercises. Do these stretches every hour or so throughout the day, or whenever you feel stiff. Extended exhale breathing let the exhale be longer than the inhale. If you decide to spread your exercises over the day do the march exercise before you move on to do your strength, balance or stretch exercises tip. This stretch is also known as the rhomboid upper or upper back stretch.

Stretches for the office your body is designed to move. Standing or sitting for long periods of time can take a toll on your muscles. You will then receive an office of ergonomics self. Alongside the exercises are tips or suggestions of when you could do these exercises in your own daily. Here are some top exercises you should be doing to help relieve some of the common issues associated with poor posture and prolonged sitting. Getting into the habit of carrying out a few stretch es can make your whole. Information for patients who have been diagnosed with. Canadian centre for occupational health and safety, 1996.

There are many different reasons for developing neck pain. Stretching is natures way of maintaining the flexibility of joints, ligaments and muscles. Start by stretching your arm and hand out and slowly rotate the wrist down until you feel a stretch. Chest and shoulder stretch clasp hands behind back.

This page has some stretches that you can perform before, during or after work, especially when working on computers or performing lifting tasks. The booklet includes stretching and flexibility training guidelines, and illustrations of stretches you can perform. Take regular breaks to move and stretch, roughly every 30 minutes. Oct 11, 2019 previous next 1 of 8 shoulder stretch. The number of repetitions listed, or the time suggested to continue an exercise. Slumping in your chair may feel better at times, but in the long term, your body will pay for it. Wear loose clothing to make it easier to do the exercises. The exercises below should be performed to a point without pain.

The following hip strengthening exercises are designed to improve strength of the muscles of the hip. The 100 office workouts book is a collection of noequipment illustrated easytofollow routines specifically designed for workplace conditions allowing you to exercise during work regardless of the time and space available and regardless of the office attire. As well as enhancing a regular exercise regimen, these stretches may assist in. Sample strength activity plan for beginners about strength exercise to do most of the strength exercises in this plan, you will need to lift or push weights or your own body weight, and gradually increase the amount of weight used. Alternate moving your hands as though youre climbing a rope, pulling yourself up. Before work and microbreak exercises hambstring stretch page 2 wellness now 2006.

Bend your elbows to 90 degrees and check the height of your finger tips against your current work height. Stress management with yoga united states department of. There are two types of stretches static and ballistic stretches. With hand open and facing down, gently bend wrist from side to side, as far as possible. N e c k p a i n university of california, berkeley. Stretching exercises this article provides information on stretching exercises that are useful in conjunction with regular exercise. Thats why im excited to have stumbled upon these 17 desk stretches from officevibe, a company committed to giving organizations the tools they need to become amazing workplaces. Try the suggested exercises on the back of this sheet.

Long periods of sitting at a desk or computer can cause muscular tension and pain. Exercises and stretches national institutes of health. Stay there and breathe for two breaths feel the stretch on the left side of the body as you inhale, come back up to vertical and change wrists. Holding static postures can lead to unnecessary build up of tension. Drop your head slowly to the left, trying to touch your left ear to your left shoulder.