Stretches and exercises in office (0)

TMT0040 Ergonoomika
Stretches and exercises in office
Ruslan Karpovits 050829 IATM
Breaks
Why?
We're not designed to stay in one
position all day long. Taking
regular breaks to stretch
major muscle groups can help
reduce injury, muscular
tension and stiffness.
When?
At least once per hour, but more
frequently if possible. If you
are doing data entry, you
should take a 5minute break
for every 30 continuous data
entry minutes spent on the
computer.
Benefits of stretching
Stretching increases flexibility. Flexible muscles can improve your daily performance.
Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus
become easier and less tiring.
Stretching improves range of motion of your joints. Good range of motion keeps you in
better balance, which will help keep you mobile and less prone to injury from falls --
especially as you age.
Stretching improves circulation. Stretching increases blood flow to your muscles.
Improved circulation can speed recovery after muscle injuries.
Stretching promotes better posture. Frequent stretching keeps your muscles from getting
tight, allowing you to maintain proper posture and minimize aches and pains.
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany
stress.
Stretching may help prevent injury. Preparing your muscles and joints for activity can
protect you from injury, especially if your muscles or joints are tight.
Stretching essentials
Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled
muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low
intensity for five minutes. Better yet, stretch after you exercise -- when your muscles are warm and
more receptive to stretching.
Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your
stretches for at least 30 seconds -- and up to 60 seconds for a really tight muscle or problem area.
That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on
the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar
tissue as the muscle heals, which tightens the muscle even further -- making you less flexible and
more prone to pain.
Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone
too far. Back off to the point where you don't feel any pain, then hold the stretch.
Chest stretch:
This stretches the muscles of your chest, upper back and the back
of your neck.Lace your fingers together behind your head,
bringing your elbows back as far as possible. Squeeze your
shoulder blades together until you feel your muscles stretching.
Hold for 20 seconds. Relax. Repeat.
Neck Relaxer:
This exercise helps to relax the neck. Drop your head slowly to
the left, trying to touch your left ear to your left shoulder. Repeat
on the right side. Slowly drop your chin to your chest, turn your
head all the way to the left, then turn all the way to the right.
Arm and shoulder stretch:
Press your hands away from your body to stretch your arms and
shoulders. Lace your fingers together and turn your palms facing
out. Straighten your arms in front of you. Hold for 10 to 20
seconds. Relax. Repeat two to three times.
Shoulder Shrug:
The purpose of the shoulder shrug is to relieve early symptoms of
tightness or tension in the shoulder and neck area. Raise the top
of your shoulders towards your ears until you feel slight tension
in your neck and shoulders. Hold this feeling of tension for 3 to 5
seconds. Then relax your shoulders downward into their normal
position. Do this 2 or 3 times.
Hip Flexor Stretch:
The lower body also gets tight from sitting too much, especially the front of the hips.
When you sit, the glutes stretch while the hip flexors get tighter. Stretching this area
several times a day can help reduce that tightness. While standing, take the right leg
back as though you're going to do a lunge. Squeeze the glutes as you bend the knees,
lowering down until you feel a stretch in the front of the right hip. Hold for 10-30
seconds and repeat on the other side.
Leg Lift:
Sit forward on the chair so that your back is not touching the chair's back. Place feet
flat on the floor. With a straight leg, lift one foot a few inches off the floor. Hold
momentarily, and return your foot to the floor. Repeat with the other leg.
Middle / Upper Back Stretch:
The upper back can also become tense and tight from hunched shoulders, especially
if you hold the phone against your shoulder or use your mouse a lot. The shoulder
rolls above may help loosen you up for this upper back stretch. Hold your right arm
with your left hand just above the elbow. Gently push your elbow toward your left
shoulder. Hold stretch for 5 seconds. Repeat with your left arm.
Back / Side Stretch:
Even if you pay attention to your posture, you may find yourself sinking back into a
hunched position, which can make your back ache. This simple move will stretch all
the muscles in your back, sides and arms. Interlace your fingers and lift your arms
over your head, keeping the elbows straight. Press arms as far back as you can. To
stretch your sides, slowly lean to the left and then to the right.
Relaxation
Breathing Exercise:
This will work your breathing and abdominal muscles. Inhale very slowly through your nose and make
sure to expand your stomach muscles and allow the air to fill your lungs. Reverse as you exhale. Do this
exercise for three to five minutes whenever you feel tense.
Resting Eye Muscles:
Palming is an activity you can do to relax your eyes periodically throughout the day.
1. Cover your closed eyes with your hands, so that the palms are over (but not touching) your eyelids.
Your fingers should overlap above your nose on your forehead;
2. Take several deep breathes and take in the complete darkness (or visualize a relaxing setting);
3. After 20 seconds or so, uncover your eyes and allow them to refocus. You're ready to continue your
day!
Meditation:
Meditation is very helpful, especially when you need to relieve some stress or rest after stretches. Sit on
your chair with your spine straight and both feet flat on the floor. Start taking long, deeply breaths and
then gently slip your chin down to your chest. Resting your hands on your thighs or down by your side,
relax your shoulders down and back. Close your eyes and take your gaze to a point between your
eyebrows. Take 5 to 10 long deep breaths, shut eyes focused between your brows.
Used Referencies:
· http://www.ccohs.ca/oshanswers/ergonomics/office/stretching.html
· http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm
· http://www.healthservices.uwaterloo.ca/occupationalhealth/ergonomic
_stretches.html
· http://www.yogawiz.com/articles/63/general-discussion/10-yoga-
exercises-to-do-in-office.html
· http://www.mayoclinic.com/health/stretching/HQ01447
· http://www.healthycomputing.com/health/stretches/hands.html
· http://www.aarp.org/health/fitness/get_motivated/a2003-08-20-
officeexercise.html