CORRECTION EXERCISES IN ERGONOMICS
In simple words, “ERGONOMICS is fitting the task to the worker rather than forcing
the worker to fit the task”.
Ergonomics
exercises are mostly done in your computer workstation. These exercises are
really great to do during the mini breaks you are supposed to take during the
day to avoid computer injuries.
Note:
·
Do these exercises few times in a day. Relax and do them
gently.
·
Do not overstretch.
NECK ERGONOMICS EXERCISES
ü CABLE STRETCH: - while
sitting with your chin in, stomach in, shoulders relaxed with feet on the
floor. Now imagine a cable pulling your head upward. Hold for 5 seconds and
repeat for 5 times.
ü HEAD TURNS: - turn your head to look over your left shoulder and
hold for 10 seconds. Similarly, Repeat on other side.
SHOULDER ERGONOMICS EXERCISES
ü SHOULDER ROLLS: - while sitting relax, circle your shoulders forwards
then backwards. Repeat 5-7 times.
ü ARM SWING: - get up from the chair; walk in to an open space. Swing
one arm forward like a wind mill. Swing it backward. Now practice on other arm.
Repeat several times.
WRIST STRETCH:
- hold your arms out in out in front of you. Slowly raise and lower your hands
to stretch the muscles in the forearm. Repeat several times.
FINGER STRETCH: - hold your fist tight.
Now spread your fingers apart as far as you can. Hold for 5 sec. then relax. Repeat
several times.
ERGONOMICS EYE EXERCISES:
EVERY 20 MINUTES: - working at the screen,
look out the window at a distant object for 10 seconds. Repeat.
“Above exercises are recommended for
healthy adults and should not lead to any pain and discomfort”.
Still
concerned, Antarnaad is one step
away to help you out. Antarnaad is a
growing network of experienced physiotherapists; provide treatment for all
conditions using various techniques like, taping, manipulation, mobilization,
dry needling and modalities.
