Corporate Workstation Exercises

Workstation exercises

Why do I need to stretch at my computer workstation?
No matter how well the workstation is designed, problems may arise where work organization is poor or disrupted. Working at a computer often involves few changes in body position. This lack of movement can lead to muscular aches and pains.

Recommendations to reduce aches and pains:

• Regularly vary work tasks, looking at organisation of the working day
• Break up ‘on-screen’ activities with micro-breaks – tasks which involve movement, stretching and changes to body position
• Trying standing during some tasks and moving away from the workstation for short periods where possible

Stretches for fingers, wrists & forearms

Finger exercise

Make a fist; ensuring thumb is straight, not tucked under fingers (1a) Slide fingertips up palm, tips of fingers moving towards base of fingers, until stretch is felt (1b) Hold for slow count of 10 Repeat 3 – 5 time

Wrist stretch exercise

With hand open and facing down, move wrist from side to side, until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 – 5 times

Wrist rotate exercise

With elbow held close in to side of body, slowly rotate palm upwards and then downwards until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 – 5 times

Wrist bend exercise

Holding upper part of hand with other hand, slowly bend wrist down and then upwards until stretch is felt at each extreme Hold each for slow count of 10 Repeat 3 – 5 times

Forearm exercise

Sitting with elbows out and palms together, slowly rotate palms down until stretch is felt Hold for slow count of 10 Repeat 3 – 5 times

Stretches for neck & shoulders

Neck stretch exercise

Sit or stand upright. Without lifting chin, glide head straight back until a stretch is felt Hold for slow count of 10 Repeat 3 – 5 times

Neck exercise

Drop head slowly to one side, taking ear towards shoulder until stretch is felt Hold for slow count of 10 Repeat 3 – 5 times

Shoulder stretch exercise

Raise shoulders towards ears until slight tension felt across tops of shoulders Hold for slow count of 10 Repeat 3 – 5 times

Shoulder roll exercise

Sitting with back supported, slowly roll shoulders up and backwards in circular motion Repeat 10 times

Stretches for back

Back exercise one

Interlace fingers and lift arms above head, keeping elbows straight Pressing arms back, slowly stretch to one side Hold for slow count of 10 Repeat 3 – 5 times to each side

Back exercise two

Hold right arm with left hand just above elbow Gently push elbow towards left shoulder until stretch is felt Hold for slow count of 10 Repeat 3 – 5 times to each side

Back exercise three

Interlace fingers and lift arms above head Slowly lean backwards until stretch is felt Hold for slow count of 10 Repeat 3 – 5 times

Stretches for legs & ankles

Leg stretch exercise

Slowly lift one leg, straightening knee Hold for slow count of 10 Repeat 3 – 5 times with each leg

Ankle stretch exercise

Lift ankle clear of floor Alternately flex and extend ankle in a pumping action Repeat 10 times with each ankle