Stretches for Office WorkersOn October 15, 2019 by Raul Dinwiddie
Working at a computer for long periods of
time, without taking a short break, may cause you to feel some discomfort. When you first
feel discomfort, stop what you are doing and take a few minutes to do the stretches demonstrated
in this video. Each of these stretches focuses on a specific
part of the body—the neck and shoulders, the forearms, and the hands and
wrists. Sit upright in your chair, raise your arms
with your elbows bent so that your upper arms are parallel to the floor, with your fingers pointing
towards the ceiling. Slowly pull your arms back. You should feel
your shoulder blades come together. Hold for a count of five, and then
return to the starting position and repeat three times. Once you have stretched your shoulders and back, the next step is to stretch your neck muscles First, focus on an object at eye level within your work area and slowly pull your chin straight back about half way. Put your index finger on your chin and slowly
and gently push and glide the head back and hold for a count of five. Keep looking at your object and slowly return back to neutral. You should feel a gentle stretch in the muscles at the back of your neck. Repeat this stretch three times To stretch the muscles and tendons that run
along the inside of the forearm, begin by putting the heels of your hands together with
your fingers pointed towards the ceiling, and forearms parallel to the floor.
Keep your hands together and slowly and gently lower the heels of your hands down slightly.
Hold this position for a count of five, and then bring your hands back up to the starting position.
Repeat this stretch three times. For a more aggressive stretch of the forearm
muscles and tendons, first hold your arms out straight in front of you
with your palms facing down. Make a loose fist with both of your hands.
Slowly and gently rotate your fist down towards the floor. Now, slowly and gently rotate your fist toward
the little finger side of your hand. Hold for a count of five. You should feel
a stretch from the topside of the wrist up to the elbow.
Relax and shake out your hands and arms. Repeat this stretch three times. To do the finger pull, first hold one arm straight out in front of you, palm down.
Bend your hand at the wrist, fingers pointing towards the ceiling.
With the other hand grasping the entire four fingers of the outstretched hand, slowly and
gently pull the four fingers backwards until you feel a gentle stretch up the inside of
the forearm to the elbow. Hold for a count of five.
Release the fingers and shake out your hand and arm.
Change hands and repeat the stretch. Perform the stretch on each hand three times. Hold your arms out in front of you with your
palms facing up. Put your thumb into the base of your palm
and cover your thumb with your fingers. Rotate your fists 1/4 turn towards each other.
Slowly and gently rotate the hands down toward the floor.
Hold for a count of five. You should feel a gentle stretch from the topside of the thumb
to the wrist. Relax and shake out your hands and arms.
Repeat this stretch three times. For more information about stretches in the office and how to set up your office for proper ergonomics contact your State Fund Loss Prevention Consultant, or go to www.statefundca.com and go to the Safety & Seminar section of our site.