|
If this is the age of the computer, it
is also the age of injuries caused by hours spent in front of the computer.
Proper ergonomic workstation design can
alleviate a great deal of the stress which can lead to work-related musculoskeletal
disorders in computer operators.
However, simple exercises that can be performed
at the workstation can give computer operators the break they need to help
their bodies deal with stress. Look for the following components in an
office exercise program for computer users:
 |
Stretching chronically shortened and tensed
muscles to improve flexibility and circulation, and reduce muscle fatigue.
Mobilization of the spine to relieve stress
on the lower back muscles and reduce compression at the intervertebral
discs.
Strengthening or contraction of stretched
and weakened muscles to increase fatigue resistance and discomfort, and
to promote better posture.
Improvement of circulation from lower extremities.
|
Following are exercises that may be helpful.
Each exercise was reviewed in a National Institute for Occupational Safety
and Health study.
Exercises for
the Neck
Glide head as far
back as it will go; Keeping head and ears level, glide head forward; Repeat
3 times
|
 
|
Also:
-
Standing or sitting, eyes looking forward;
Without dropping head, pull face in to make a double chin; Hold for count
of 5; Repeat 10 times.
-
Sit up straight and pull shoulders back; Slide
head straight back on neck; Keeping face pointed forward; Isolate movement
to head and neck; Repeat 4-5 times
-
Sit relaxed, with feet flat on the floor;
Imagine a cable attached to the top of the head, pulling up; Hold for count
of 3; Relax; Repeat 3 times.
-
Tuck the chin in, shoulders back and "sit
tall"; Hold the position for a count of 3; Relax
Shoulder Exercises
Sit straight and
bring shoulders up toward ears;
Hold for count of
3;
Relax;
Repeat twice.
|
 
|
Also:
-
With arms bent across the chest, Push elbows
back while stretching head up; Repeat 7-15 times
-
Rotate both shoulders backwards, Keeping arms
relaxed by sides. Pull shoulders back, arms at sides; Hold for count of
3.
Knee and Lower
Leg Exercises
While sitting, point
toes downward as far as possible;
Hold three seconds;
Point toes straight
up and hold three seconds;
Repeat three times.
|
  |
Also:
-
Rotate each foot from ankle; Three times in
one direction; Then three times in the other direction
-
Sitting in chair, lift right leg, hold out
straight; Then move foot up and down from ankle 10 times; Circle foot to
right 10 times; Then to left 10 times; Repeat with left leg
-
Sitting erect in chair, Press down alternately
with ball and heel of right foot several times; Repeat with other foot.
|
