Ergonomic Exercises to be Performed in theWorkplace

December 20, 2012 Training, Workout

Ergonomic exercises are designed to be performed at the work place. Ergonomic exercises include
four main parts of the body.

Hands and Wrists: While working constantly, hands and wrists get tired as they move in a restricted
manner.
Exercise 1
Extend palms and make a fist. Repeat
this.

Exercise 2
Bend hand at knuckle joint, keep
fingers straight and extend, repeat.

Exercise 3
Clasp hands, turn right palm up and
hold, then turn palm down, hold and
repeat

Exercise 4
With elbows straight, grasp hand and bend wrist down, change to palm and pull upwards and back.
Alternate with both hands.

Shoulders and Neck

Working in the same posture with shoulders and neck straight
results in less blood flow to the neck and shoulders. This may
result in spinal cord problems. These simple moves can help
in relaxing neck and shoulders.
Exercise 1
Sitting, elbows up and hands behind head, pull elbows back
and stretch up, then bring elbows to meet at the front, repeat.

Exercise 2
Sitting, elbows at shoulder height, bend arms touching
shoulders and extend, repeat.

Exercise 3
Sitting hands joined and extended above head, relax the head and gently side bend to the left and
right, keeping the body straight.

Exercise 4
Sitting, relax shoulders, then shrug and shorten the neck. Repeat several times.
Exercise 5
Sitting with both hands behind your back, one palm between shoulder blades, other hand pushing
down on elbow. Change sides to include both sides. Repeat.

Exercise 6
Standing or sitting; turn head to right and to the left keeping head up and back straight. Repeat

Upper Body
Your upper body gets very little useduring the workday. Thus, here are some little moves to make it
active.

Exercise 1
Sitting, one arm across chest with the other arm pressing above the elbow, turn chin into the shoulder,
change sides and repeat

Exercise 2
Sitting, elbows at shoulder height
with hands above elbows, rotate
elbows and upper body to the left
and then to the right in a smooth
action.

Exercise 3
Sitting, elbows at shoulder height
with arms bent to chest, extend
arms sideways and back. Bring
arms forward and repeat.

Releasing Tension
Continuous work causes stress to the mind and body.
Some little movements give a break to the brain and
body. They release tension.

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

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.

Exercise 3: Time away from your work station is essential. Walking will help you straighten your body
and exercise limbs.

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