Best Ergonomic Exercises to Do at the Workplace

1. Best Ergonomic Exercises and Stretches to do at the Office

2. HAVE YOU EVER FELT INTENSE BACK PAIN AT WORKFROM SITTING ALL DAY?

3. YOU FIND YOURSELF HUNCHING OVER OR ROUNDING YOUR SHOULDERS FREQUENTLY

4. These common maladies are called  MusculoSkeletal Disorders  (MSDs)

5. Accounted for nearly 33% of all WORKPLACE INJURIES in 2013

6. Ailments such as back pain Carpal tunnel syndrome Absolutely preventable with a proper routine that involves ERGONOMIC EXERCISES AT WORK Tendinitis, rotator cuff injuries Tennis Elbow Trigger Finger Other aches and pains

7. WRIST, HAND, AND ARM ERGONOMIC EXERCISES

8. Wrist Tilt Exercise

9. 1 Begin with arm fully extended and palm facing downwards Gently tilt wrist to the right 2 Hold for three to five seconds 3 Move wrist to the left and hold for another three to five seconds 4 Wrist Tilt Exercise

10. Wrist Flexion Exercise

11. Hold arm outward with palm facing down 1 Catch the fingers of the extended hand with your opposite hand 2 Gently pull your fingers upwards 3 Hold for 5 seconds, then release 4 5 Gently pull your fingers downwards Wrist Flexion Exercise 6 Hold for 5 seconds, then repeat on the other hand

12. Extended Finger Stretch

13. Begin with both hands extended and palms facing downward 1 Extend all fingers outward 2 Hold for 10 seconds, then slowly release 3 Bend all fingers at the knuckles 4 Extended Finger Stretch Hold for 10 seconds, then slowly release 5

14. NECK, CHEST, AND SHOULDER ERGONOMIC EXERCISES

15. Neck Relaxer

16. Begin by sitting at the edge of your chair Return to the starting position 5 1 Hold arm outward with palm facing down Drop your head down so that your chin touches your chest 6 2 Drop your head slowly to the right Gently rock your head to the light and roll to the right 7 3 Hold the stretch for 5 seconds Return to the starting position Neck Relaxer 8 4

17. Head Turns

18. 1 Begin with your head facing forward Slowly turn your head to the right to look over the right shoulder 2 Hold for 10 seconds 3 Repeat on the opposite side 4 Head Turns

19. Overhead Shoulder Stretch

20. Begin with your body facing forward 1 Raise one arm directly overhead and bend it at the elbow 2 Catch the elbow with your opposite hand 3 Pull the upright arm towards the opposite side and hold for 10 seconds 4 Overhead Shoulder Stretch Repeat on the other side 5

21. Shoulder Roll

22. 1 Begin by standing tall and facing forward Slowly roll your shoulders backwards in a circular motion five times 2 Slowly roll your shoulders forward in a circular motion five times 3 Return to the starting position and relax the shoulders back down 4 Shoulder Roll

23. Chest Stretch

24. Begin by standing upright with your hands at your sides 1 Gently place your hands behind your head and interlock your fingers 2 Squeeze your shoulder blades together 3 Hold the stretch for 5-10 seconds 4 Chest Stretch Back Exercises and Stretches 5

25. Low Back Stretch

26. Begin by standing tall and facing forward 1 Reach towards the ceiling until you feel a light stretch along your sides 2 Hold the stretch for 10 seconds 3 Reach higher until you feel an intense stretch along your sides 4 Low Back Stretch Hold the stretch for 10 seconds, then relax 5

27. Back and Side Stretch

28. Begin by standing tall and facing forward 1 Hold the stretch for 10 seconds 5 Reach your hands toward the ceiling and interlace your fingers 2 Repeat on the other side 6 Make sure to keep your elbows straight! 3 Relax your hands back to your sides 7 Back and Side Stretch Reach back as far as possible and then slowly bend to one side 4

29. Seated Back Curl

30. Begin seated at the front of your chair with your feet planted firmly on the ground 1 Slowly lift one leg up and grasp your shin with both hands 2 Bend forward and reach your nose to your knee 3 Make sure to bend through your upper back! 4 Relax back to the starting position 5 Seated Back Curl Repeat on the other side 6

31. Standing Stretch

32. Begin by standing upright with your hands by your side 1 Place both hands on your lower back, with your fingers pointed toward the floor 2 Gently lean back into your hands while keeping your feet in place on the ground 3 Hold the stretch for 5-10 seconds, then release 4 Standing Stretch Leg Exercises and Stretches 5

33. Calf Stretch

34. Begin by standing tall and facing forward 1 Hold the stretch in the back leg for 10 seconds, then relax 5 Place one foot a large step behind the other 2 Bring both feet back to your midline, then switch feet 6 Slowly push into the front foot while keeping the other planted firmly on the ground 3 Repeat the stretch on the other side for another 10 seconds, then relax 7 Calf Stretch Allow the front knee to bend 4

35. Leg Lift

36. Begin by sitting at the edge of your chair 1 Keep both feet planted firmly on the floor and your knees bent at a ninety-degree angle 2 Keep a straight leg and lift one leg off of the floor 3 Feel a stretch along the back of your leg and hold for 10 seconds, then lower back down 4 Leg Lift Repeat on the other side 5

37. Hip Stretch

38. Begin by sitting on the edge of your chair with your feet firmly on the ground 1 Feel the stretch along your lower back and hip and hold for 10 seconds 5 Lift one leg and cross it over the other right above the knee 2 Lower your legs back to the starting position 6 Grasp your bottom knee with your hand on the opposite side 3 Repeat on the other side 7 Hip Stretch Gently apply pressure to the bottom leg while looking over your shoulder 4

39. STRETCH AND GET MOVING EVERY DAY

40. ALL OF THE ABOVE ERGONOMIC EXERCISES ARE EXTREMELY EASY TO DO

41. These simple movements and stretches may not seem like much, but when performed daily whenever you start to feel a knot in your neck or stiffness in your back, can be the key to the prevention of long term disability from occurring READ THE ENTIRE POST http://ergonomictrends.com/best-ergonomic-exercises-stretches-office/