OFFICE

ERONMCS
M. A. Khan
 Office Ergonomics refers to the
optimisation of your office environment for
better health, comfort, and productivity
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 STRETCH AND MOVE
EVERY HOUR

THE LEG LIFT

1. Sit at the edge of your chair,

2. Keep both feet on the floor, with your knees bent at a ninety-degree angle,

3. Lift one leg off of the floor as high up as you feel comfortable,

4. Feel a stretch along the back of your leg and hold it for 10 seconds, then lower back down,

5. Repeat on the other side.

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 STRETCH AND MOVE
EVERY HOUR
OVERHEAD
SHOULDER STRETCH
1. Begin with your shoulders relaxed,

2. Raise one arm directly overhead and bend it at the elbow,

3. Catch the elbow with your opposite hand,

4. Pull the upright arm towards the opposite side and hold for 10 seconds,

5. Repeat on the other side.

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 DAILY DO
EXERCICES EVERYDAY

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 ALTERNATE BETWEEN
SITTING AND STANDING

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 Using advanced ergonomic and health risk models, a
ground breaking Waterloo University study derived the
ideal time to split between sitting and standing for
maximum health.

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 ADOPT
THE 20-20-20 RULE FOR YOUR EYES
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OPTIMISE YOUR WORKSTATION
PLACEMENT

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 YOUR
MONITOR

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 YOUR
KEYBOARD

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YOUR
MOUSE

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 PAY ATTENTION
TO YOUR POSTURE

Correct posture may be a constant struggle for you. Between

sitting in your car and at your desk, exercising and even
sleeping at night.

It can be tough to keep your body in

a natural and neutral posture all of
the time.

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 Why You Should
Pay Attention to Your Posture

YOUR DIGESTION
YOUR BREATHING
YOUR ACHES AND PAIN
YOUR LOOKS

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 Your Digestion
When you have poor posture it places pressure on your digestive
system.

The pressure put on your stomach and intestines

makes it more difficult for your body to digest the
food you eat. That can block your body’s ability to
absorb the nutrients you’re taking in.

Ultimately, it can lead to you feeling sluggish and with a bad case of acid reflux while
trying to sleep at night.

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Your Breathing
Just as with your digestive system, poor
posture can really make breathing difficult. If
you ever feel like it’s hard to take in a deep
breath it could be because your posture is
placing weight on your diaphragm, limiting
how much your lungs can expand when you
breathe in.

This can cause your breath to become shallower over time and will make
you tired since your body will be struggling to find energy.

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Your Aches and Pains
You may have a job that requires you to sit
behind a desk for eight hours or more a
day, which can lead to a lot of slouching.

This can put a lot of strain on the muscles

that support your spine. If you lean your
head forward that can cause even more
force to be placed on your neck and
shoulders.

By the end of the day you may feel wiped out and achy –
all because of your posture.
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Your Looks
Everybody wants to look good, and having good posture will actually
help you to appear taller and slimmer!

Your posture also communicates a lot to people about you, so sitting

and standing tall can promote confidence and impact the way others
perceive you. Stand tall and proud!
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No matter how well
a firm designs its
workspace,

It’s ultimately up to you ensure that good

ergonomic practices are followed
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