WORK INSTRUCTION

DOC.NO.
Allene/WI/HR/07
REV.DT.00/01/12/13

TITLE: ERGONOMIIC EXERCISE - RELEASING TENSION

PAGE 1 OF 2.

Procedure

Exercise 1
Sitting, feet on the floor and hands on knees, extend legs and arms to full stretch, fingers and toes
extended, then sit back and rest. Repeat

QlZ ij iko vkSj ?kqVus ij gkFk j[kdj cSBsa] iko vkSj cktqvksa dks iwjk
QSyk,sa] vaxqfy;ksa vkSj V[kus dks lh/kk djsa vkSj ihB dks ihNs djds vkjke
djsa ! bls ckj ckj nksgjk,sa !

Exercise 2
Sitting, alternate toe touching, gentle stretching movement, one hand to alternate foot, other hand
above head. The head should look up to the raised hand

cSBdj lh/ks gkFk ls mYVs iko ds iats dks Nq,] /khjs ls LVSp djsa ,d gkFk
ls nwljs iko dks Nq,sa] nwljs gkFk dks flj ds ij mBk,sa vkSj mldh rjQ
ns[ksa !

Approved BY: ________________________

Date__________________________

DOC.NO. Allene/WI/07

WORK INSTRUCTION
TITLE: ERGONOMIC EXERCISE - RELEASING TENSION

REV.DT.00/01/12/13
PAGE 2 OF 2.

Procedure

Exercise 3
Time away from your work station is essential, walking will help you straighten your body and
exercise limbs generally

vius odZ LVsku ls FkksMh nsj b/kj m/kj Vgyus ls gkFk& ikoksa lh/ks gks
tkrs gSa vkSj mudh dljr gks tkrh gS !

Exercise 4
Sitting, both hands behind back, one over the shoulder, the other from behind the back, try to link
hands. Change sides and repeat

cSBdj] nksuksa gkFkksa dks dej ds ihNs bl rjg ys tk,sa fd ,d gkFk da/ks
ds ij ls vkSj nwljk dej ds ihNs ls] nksuksa gkFkksa dks vkil esa Vp djsa
! gkFkksa dh fnkk cnysa vkSj dljr dks nksgjk;sa !

Approved BY: ________________________

Date_____________________