|
Exercises in Preparation for Work:
These
exercises will help your body prepare for work.
You
should do these quick, simple exercises before using the keyboard in the
morning and before resuming work after your lunch break.
|
|
Bend
your wrist and fingers with your other hand, bending your elbow
slightly at the same time, until you feel the stretch over the back
of you forearm. Hold this position for 30 seconds.
|
 |
|
Stretch
your arm out in front of you with your elbow straight, palm facing
away from you. (fingers pointing up or down) With you other hand
pull your fingers backwards until you feel the stretch over the
front of your forearm. Hold this position for 30 seconds.
|
|
|
Tuck
you chin down into your chest and gently turn your head from side
to side, keeping your chin on your chest. Do this 10 times.
|
|
|
Turn
your head slowly from side to side . Do this 10 times.
|
Exercises
for your Rest Breaks:
These
exercises are specifically designed to stretch and relax muscles which
are prone to tightness as a result of prolonged muscle exertion. You should
perform these exercises once every hour
|
|
Tall
Stretch Interlock fingers, palms up. Stretch arms above the head
until they are straight. Do not arch the back.
|
|
|
Toe-in,
Toe-out Place feet shoulder-width apart, heels on the floor. Swing
toes in, then out.
|
|
|
Shoulder
Roll Roll the shoulders - raise them, pull them back, then drop
them and relax. Repeat in the opposite direction.
|
|
|
Side
Stretch Drop left shoulder, reaching left hand towards the floor. Return
to staring position. Repeat on right side.
|
|
|
Back
Curl Grasp shin, lift leg off the floor. Bend forward curling the
back, with nose towards the knee.
Note:
This exercise should be avoided in pre- or post-natal conditions.
|
|
|
Back
Stretch Hold one foot off the floor, leg straight. Flex ankle (pointing
toes up) and extend (pointing toes toward the floor). Repeat with
other leg
|
|
|
Leg
Lift Sit forward on the chair and place feet on the floor. With
a straight leg, lift one foot a few centimetres off the floor. Hold
for a second and then return it to the floor. Repeat with the other
leg.
|
Summary
Overuse
injuries are preventable. Provided that the workplace and the work practices
are well designed, the key individual in preventing the development of
symptoms of overuse is THE WORKER.
Use
this checklist to make sure you work in a healthy and safe manner.
A
Healthy Workplace is Your Responsibility:
-
Come to work rested and ready to enjoy work
-
Check you posture
-
Take time to adjust your workstation
-
Work in a relaxed frame of mind
-
Organise your work appropriately
-
Make yourself take regular rest breaks
-
Practice your stretch exercises regularly
-
Keep pleasant working relationships with supervisors and co workers
-
Recognise and report EARLY signs of overuse
|
