We are early in to the New Year and, it is likely that most of us over indulged during the festive period.
If you work in an office, chances are good that you sit for a large part of the day. This could put you at risk of ergonomics-related problems.
No matter how well a workstation is designed, working at a computer often involves very few changes in body position and there is potential for this lack of movement to lead to muscle pain and strain.
You can help prevent the adverse health effects of sitting by starting a stretching regime. Encourage your colleagues to join in and make this a part of your daily routine.
Here are a number of stretches you can do at your desk:
Hands and Arms
Start with your hand open, and then make a fist – keeping your thumb straight. Then, slide your fingertips up your palm so that the tips of your fingers are near the base of your fingers. You should feel a stretch.
Place your elbows on your desk with your palms together and slowly lower your wrists for about seven seconds before relaxing. Repeat this stretch three times.
Neck and Shoulders
Bring the top of your shoulders toward your ears until you feel some tension. Hold this pose for three to five seconds before relaxing into your normal sitting position. Repeat this stretch two or three times.
Slowly drop your head to the left, trying to touch your left ear to your shoulder. Hold and then repeat on the right side.
Back and Legs
Hold your right arm with your left hand just above your elbow, and then gently push your elbow toward your left shoulder. Hold this for five seconds and repeat with your left arm.
Sit forward in your chair and place your feet flat on the floor. With a straight leg, lift one foot a few inches off the floor. Hold for a moment and return your foot to the floor.