SlideShare uma empresa Scribd logo
1 de 4
Baixar para ler offline
APPENDIX B
EXERCISES FOR OFFICE WORKERS
                   APPENDIX B: EXERCISES FOR OFFICE WORKERS
                   Stop, get up and move
                   Getting up and walking around is the best exercise you can get to provide a break
                   from sitting, concentrating and using the muscles of the arms and hands. About
                   every 20 to 30 minutes is a guide to how often it is helpful to move around.
                   Even getting up for 20 to 30 seconds to pick up papers from the photocopier
                   or get some water is a way to change your posture and give muscles a chance
                   to recover.
                   S-t-r-e-t-c-h and check!
                   Stretching exercises help to relax muscles which have been working and
                   move those which have been in a fixed position. If possible, stand up to do
                   your stretches.
B.1 Neck stretch   While you are exercising, read the notes alongside each instruction and consider
                   whether your workstation is adjusted to suit you. Refer to Section 2 for
                   information on job design.
                   • Do a few of these exercises a few times every day.
                   • Dots show the muscles that you are exercising.
                   • Make sure you relax and perform them gently.
                   • Hold the stretch or repeat as indicated on the diagram.
                   • Do not over-stretch.
                   • Stop if you feel discomfort when performing an action.
                   • Remember to do each side.
                   Neck
                   Neck stretch
                   Keeping your chin tucked in, gently lower ear to shoulder and hold for 10 seconds
                   on either side. Repeat several times. See Figure B.1.
B.2 Head turns     Head turns
                   Turn head slowly to look over left shoulder. Turn head the other way. Repeat
                   several times. See Figure B.2.
                   Chin tucks
                   Raise the head to straighten the neck. Tuck the chin in and upwards creating a
                   double chin. This also results in a forward tilt of the head. Repeat several times.
                   See Figure B.3.
                   Check neck posture
                   • Position the top of your screen at eye level.
                   • Use a document holder directly beside or below the screen – it saves you
                     looking down.




B.3 Chin tucks




68                                WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE
APPENDIX B
                                                              EXERCISES FOR OFFICE WORKERS
                                          Shoulders
                                          Shoulder rolls
                                          Circle shoulders forward several times, then backwards. Repeat 3 to 5 times.
                                          See Figure B.4.
                                          Check shoulder posture
                                          • Relax your shoulders and rest your hands on your lap. Bend your elbows to
                                            no more than 90 degrees and check the height of your finger tips against your
                                            current work height. If the work (keyboard or desk) is higher than your hands
                                            you may be hunching your shoulders unnecessarily. If so, try and raise your
                                            chair height or lower your desk height and try and relax your shoulders
                                            while working.
                                          Wrists, hands and arms
B.4 Shoulder rolls
                                          Wrist and elbow stretch
                                          Interlace fingers, palms outward, and straighten arms in front. Hold for 10 seconds
                                          and repeat several times. See Figure B.5.
                                          Wrist stretch
                                          Straighten your arm in front and bend your wrist forward, gently assist the stretch
                                          with your other hand. Hold for 10 seconds then stretch your wrist back and hold
                                          for 10 seconds. Repeat with other arm. See Figure B.6.
                                          Check hand and wrist posture
                                          • While keying, keep your wrist straight while your fingers are suspended over
                                            the keyboard.
                                          • Keep elbows at keyboard level. This may mean adjusting the desk or chair
                                            height.
                                          • Don’t rest your wrists on the desk or keyboard while keying. Keep hands
                                            suspended.
                                          • Rest on the desk between periods of keying.
B.5 Wrist and elbow stretch




B.6 Wrist stretch




WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE                                                   69
APPENDIX B
EXERCISES FOR OFFICE WORKERS
                                   Upper and lower back
                                   Upper and lower back stretch
                                   Interlace fingers and turn palms upwards above head; straighten arms then slowly
                                   lean slightly from side to side. Repeat movement several times. See Figure B.7.
                                   Back arching
                                   Stand up. Support your lower back with hands and gently arch back and hold for
                                   5 to 10 seconds. Repeat as often as is needed. See Figure B.8.
                                   Pectoral stretch
                                   Raise both arms to shoulder height and bend elbows. Pull both elbows back
                                   slowly to bring shoulder blades towards each other.
                                   Repeat several times. See Figure B.9.
B.7 Upper and lower back stretch
                                   Check back support
                                   • Sit well back in your chair – if your feet need support, use a footrest.
                                   • Adjust the backrest on your chair to support your lower back.




B.8 Back arching




B.9 Pectoral stretch




70                                               WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE
APPENDIX B
                                                              EXERCISES FOR OFFICE WORKERS
                                          Legs
                                          Foot pump
                                          Stand up, holding the chair for balance if necessary, and alternately raise heels and
                                          toes. Repeat 10 times. See Figure B.10.
                                          Check leg comfort
                                          • If the seat of your chair is digging into the backs of your thighs check that it is
                                            not too high or whether it is tilted backwards.
                                          • If the seat is too high, lower the chair and desk or use a foot rest to support
                                            your feet.
                                          • Also check the tilt of the seat and, if necessary, adjust it to a horizontal position.
                                          Eyes
B.10 Foot pump                            Eye exercise
                                          Sit up straight, face forward and repeat this sequence several times without
                                          moving your head. Look up, then down. Look left, then right. See Figure B.11.
                                          Visual rest
                                          Look up and away from the screen. Focus on a distant object (more than 3 metres
                                          away). For example, look out of the window or at a picture on a far wall. Shift
                                          vision back to screen and refocus. See Figure B.12.
                                          Check eye comfort
                                          • Is there enough light falling on your documents?
                                          • Do windows or light fittings cause glare or reflection on the screen? If so, try
                                            turning the screen or blocking the path of the light.
                                          • Use a screen with a light background when working with text. Software with
                                            a light background for text is more comfortable for the eyes.


B.11 Eye exercise




B.12 Visual rest




WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE                                                       71

Mais conteúdo relacionado

Mais procurados

Exercising At Your Desk
Exercising At Your DeskExercising At Your Desk
Exercising At Your Deskjpwlinkedin
 
Computer workstation safety
Computer workstation safetyComputer workstation safety
Computer workstation safetyElla Agbettor
 
Office Ergonomics: Dos and Don'ts
Office Ergonomics: Dos and Don'tsOffice Ergonomics: Dos and Don'ts
Office Ergonomics: Dos and Don'tsMicrosoft
 
Managing fatigue in your workplace
Managing fatigue in your workplaceManaging fatigue in your workplace
Managing fatigue in your workplaceSonic HealthPlus
 
Higiene Postural y Ergonomía
Higiene Postural y ErgonomíaHigiene Postural y Ergonomía
Higiene Postural y ErgonomíaJuan D Laverde M
 
Ergonomics powerpoint
Ergonomics powerpointErgonomics powerpoint
Ergonomics powerpointOlimpia1001
 
Ergonomics Workstation Self Ergonomic Assessment
Ergonomics Workstation Self Ergonomic Assessment Ergonomics Workstation Self Ergonomic Assessment
Ergonomics Workstation Self Ergonomic Assessment Abirami V Veeramani
 
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.Abdul Shukor
 
Ergonomics For Computer Users
Ergonomics For Computer UsersErgonomics For Computer Users
Ergonomics For Computer Usersarvindnagri.nagri
 
Kvf manual handling session
Kvf manual handling sessionKvf manual handling session
Kvf manual handling sessionLee Kennedy
 
Sample Office Ergonomic Evaluation
Sample Office Ergonomic EvaluationSample Office Ergonomic Evaluation
Sample Office Ergonomic Evaluationaljingst
 
Ergonomic workstation-presentation
Ergonomic workstation-presentationErgonomic workstation-presentation
Ergonomic workstation-presentationgnivri1666
 
Workplace Ergonomics & Injury Prevention Sneak Peak
Workplace Ergonomics & Injury Prevention Sneak PeakWorkplace Ergonomics & Injury Prevention Sneak Peak
Workplace Ergonomics & Injury Prevention Sneak PeakRobyn Papworth
 
Office ergonomics 06 29-10
Office ergonomics 06 29-10Office ergonomics 06 29-10
Office ergonomics 06 29-10Keith Newton OHR
 
mov. manual de cargas.ppt
mov. manual de cargas.pptmov. manual de cargas.ppt
mov. manual de cargas.pptNatacha Riveros
 

Mais procurados (20)

Office Ergonomics
Office ErgonomicsOffice Ergonomics
Office Ergonomics
 
Exercising At Your Desk
Exercising At Your DeskExercising At Your Desk
Exercising At Your Desk
 
Computer workstation safety
Computer workstation safetyComputer workstation safety
Computer workstation safety
 
Rula sheet
Rula sheetRula sheet
Rula sheet
 
Office Ergonomics: Dos and Don'ts
Office Ergonomics: Dos and Don'tsOffice Ergonomics: Dos and Don'ts
Office Ergonomics: Dos and Don'ts
 
Managing fatigue in your workplace
Managing fatigue in your workplaceManaging fatigue in your workplace
Managing fatigue in your workplace
 
Higiene Postural y Ergonomía
Higiene Postural y ErgonomíaHigiene Postural y Ergonomía
Higiene Postural y Ergonomía
 
Ergonomics powerpoint
Ergonomics powerpointErgonomics powerpoint
Ergonomics powerpoint
 
Pausas activas(1)
Pausas activas(1)Pausas activas(1)
Pausas activas(1)
 
Ergonomics Workstation Self Ergonomic Assessment
Ergonomics Workstation Self Ergonomic Assessment Ergonomics Workstation Self Ergonomic Assessment
Ergonomics Workstation Self Ergonomic Assessment
 
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.
OFFICE ERGONOMICS: WHAT, HOW & WHY. An Essential Reading For Office Workers.
 
Ergnomics Seminar presentation.
Ergnomics Seminar presentation.Ergnomics Seminar presentation.
Ergnomics Seminar presentation.
 
Ergonomics For Computer Users
Ergonomics For Computer UsersErgonomics For Computer Users
Ergonomics For Computer Users
 
Kvf manual handling session
Kvf manual handling sessionKvf manual handling session
Kvf manual handling session
 
Ergonomics at workplace
Ergonomics at workplaceErgonomics at workplace
Ergonomics at workplace
 
Sample Office Ergonomic Evaluation
Sample Office Ergonomic EvaluationSample Office Ergonomic Evaluation
Sample Office Ergonomic Evaluation
 
Ergonomic workstation-presentation
Ergonomic workstation-presentationErgonomic workstation-presentation
Ergonomic workstation-presentation
 
Workplace Ergonomics & Injury Prevention Sneak Peak
Workplace Ergonomics & Injury Prevention Sneak PeakWorkplace Ergonomics & Injury Prevention Sneak Peak
Workplace Ergonomics & Injury Prevention Sneak Peak
 
Office ergonomics 06 29-10
Office ergonomics 06 29-10Office ergonomics 06 29-10
Office ergonomics 06 29-10
 
mov. manual de cargas.ppt
mov. manual de cargas.pptmov. manual de cargas.ppt
mov. manual de cargas.ppt
 

Semelhante a Exercises for office workers

Exercises for-computer-users-and-office-workers
Exercises for-computer-users-and-office-workersExercises for-computer-users-and-office-workers
Exercises for-computer-users-and-office-workersKerekes Csenge
 
Safe Yet Healthy Exercises for Seniors
Safe Yet Healthy Exercises for SeniorsSafe Yet Healthy Exercises for Seniors
Safe Yet Healthy Exercises for SeniorsJames Wright
 
Muscle diagram website 2
Muscle diagram website 2Muscle diagram website 2
Muscle diagram website 2Thriller07
 
Muscle diagram website 2
Muscle diagram website 2Muscle diagram website 2
Muscle diagram website 2Thriller07
 
Office Stretching Exercises
Office Stretching ExercisesOffice Stretching Exercises
Office Stretching ExercisesRiyaz Mohammed
 
Hydrotherapy Exercises Following Hip Arthroscopy Surgery
Hydrotherapy Exercises Following Hip Arthroscopy SurgeryHydrotherapy Exercises Following Hip Arthroscopy Surgery
Hydrotherapy Exercises Following Hip Arthroscopy Surgeryphysiocure
 
Desk Exercise or Die! The Value of a 60-Second Exercise While You Work
Desk Exercise or Die! The Value of a 60-Second Exercise While You WorkDesk Exercise or Die! The Value of a 60-Second Exercise While You Work
Desk Exercise or Die! The Value of a 60-Second Exercise While You WorkSmith Hanley Associates
 
ab workouts for women
 ab workouts for women  ab workouts for women
ab workouts for women bdohid
 
FLO-Runners Resistance Training
FLO-Runners Resistance TrainingFLO-Runners Resistance Training
FLO-Runners Resistance TrainingDavid Warden
 
Book 3 8 1 Bicep Exercises
Book 3 8 1 Bicep ExercisesBook 3 8 1 Bicep Exercises
Book 3 8 1 Bicep ExercisesPkpapi
 
ANTENATAL EXERCISES.pptx
ANTENATAL EXERCISES.pptxANTENATAL EXERCISES.pptx
ANTENATAL EXERCISES.pptxRameeThj
 
Susana Salvador´s presentation
Susana Salvador´s presentationSusana Salvador´s presentation
Susana Salvador´s presentationSusana Paz
 
Lumbarr.pdf
Lumbarr.pdfLumbarr.pdf
Lumbarr.pdfFitoont
 

Semelhante a Exercises for office workers (20)

Exercises for-computer-users-and-office-workers
Exercises for-computer-users-and-office-workersExercises for-computer-users-and-office-workers
Exercises for-computer-users-and-office-workers
 
Impingement
ImpingementImpingement
Impingement
 
Safe Yet Healthy Exercises for Seniors
Safe Yet Healthy Exercises for SeniorsSafe Yet Healthy Exercises for Seniors
Safe Yet Healthy Exercises for Seniors
 
5 Moves to Strengthen Your Back and Core
5 Moves to Strengthen Your Back and Core5 Moves to Strengthen Your Back and Core
5 Moves to Strengthen Your Back and Core
 
Biceps
BicepsBiceps
Biceps
 
Muscle diagram website 2
Muscle diagram website 2Muscle diagram website 2
Muscle diagram website 2
 
Muscle diagram website 2
Muscle diagram website 2Muscle diagram website 2
Muscle diagram website 2
 
6 Stretches To Help Back Pain
6 Stretches To Help Back Pain6 Stretches To Help Back Pain
6 Stretches To Help Back Pain
 
Office Stretching Exercises
Office Stretching ExercisesOffice Stretching Exercises
Office Stretching Exercises
 
Injury Prevention At Home
Injury Prevention At HomeInjury Prevention At Home
Injury Prevention At Home
 
Hydrotherapy Exercises Following Hip Arthroscopy Surgery
Hydrotherapy Exercises Following Hip Arthroscopy SurgeryHydrotherapy Exercises Following Hip Arthroscopy Surgery
Hydrotherapy Exercises Following Hip Arthroscopy Surgery
 
Desk Exercise or Die! The Value of a 60-Second Exercise While You Work
Desk Exercise or Die! The Value of a 60-Second Exercise While You WorkDesk Exercise or Die! The Value of a 60-Second Exercise While You Work
Desk Exercise or Die! The Value of a 60-Second Exercise While You Work
 
ab workouts for women
 ab workouts for women  ab workouts for women
ab workouts for women
 
FLO-Runners Resistance Training
FLO-Runners Resistance TrainingFLO-Runners Resistance Training
FLO-Runners Resistance Training
 
Book 3 8 1 Bicep Exercises
Book 3 8 1 Bicep ExercisesBook 3 8 1 Bicep Exercises
Book 3 8 1 Bicep Exercises
 
ANTENATAL EXERCISES.pptx
ANTENATAL EXERCISES.pptxANTENATAL EXERCISES.pptx
ANTENATAL EXERCISES.pptx
 
Antenatal exercises.pptx
Antenatal exercises.pptxAntenatal exercises.pptx
Antenatal exercises.pptx
 
Susana Salvador´s presentation
Susana Salvador´s presentationSusana Salvador´s presentation
Susana Salvador´s presentation
 
Lumbar
LumbarLumbar
Lumbar
 
Lumbarr.pdf
Lumbarr.pdfLumbarr.pdf
Lumbarr.pdf
 

Mais de Слава Баранский

Результаты заплыва через Босфор 2018 год
Результаты заплыва через Босфор 2018 годРезультаты заплыва через Босфор 2018 год
Результаты заплыва через Босфор 2018 годСлава Баранский
 
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit Медиакит блога Лайфхакер / Lifehacker.ru Media Kit
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit Слава Баранский
 
Книга «Сомнение» Славы Баранского
Книга «Сомнение» Славы БаранскогоКнига «Сомнение» Славы Баранского
Книга «Сомнение» Славы БаранскогоСлава Баранский
 
Доклад Баранского на #iforum от Яндекса
Доклад Баранского на #iforum от ЯндексаДоклад Баранского на #iforum от Яндекса
Доклад Баранского на #iforum от ЯндексаСлава Баранский
 
Как вести себя при проверке милицией
Как вести себя при проверке милициейКак вести себя при проверке милицией
Как вести себя при проверке милициейСлава Баранский
 

Mais de Слава Баранский (20)

Результаты заплыва через Босфор 2018 год
Результаты заплыва через Босфор 2018 годРезультаты заплыва через Босфор 2018 год
Результаты заплыва через Босфор 2018 год
 
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit Медиакит блога Лайфхакер / Lifehacker.ru Media Kit
Медиакит блога Лайфхакер / Lifehacker.ru Media Kit
 
Книга «Сомнение» Славы Баранского
Книга «Сомнение» Славы БаранскогоКнига «Сомнение» Славы Баранского
Книга «Сомнение» Славы Баранского
 
Аудитория Лайфхакера по TNS
Аудитория Лайфхакера по TNSАудитория Лайфхакера по TNS
Аудитория Лайфхакера по TNS
 
Презентация Лайфхакера
Презентация Лайфхакера Презентация Лайфхакера
Презентация Лайфхакера
 
Медиакит блога Лайфхакер
Медиакит блога ЛайфхакерМедиакит блога Лайфхакер
Медиакит блога Лайфхакер
 
Ironman certificate
Ironman certificateIronman certificate
Ironman certificate
 
Список задач по правилу 1-3-5
Список задач по правилу 1-3-5Список задач по правилу 1-3-5
Список задач по правилу 1-3-5
 
Как сделать nanoSIM и microSIM
Как сделать nanoSIM и microSIMКак сделать nanoSIM и microSIM
Как сделать nanoSIM и microSIM
 
Как жить СМИ в 2012 году
Как жить СМИ в 2012 годуКак жить СМИ в 2012 году
Как жить СМИ в 2012 году
 
Медиакит «Лайфхакера»
Медиакит «Лайфхакера»Медиакит «Лайфхакера»
Медиакит «Лайфхакера»
 
The Macintosh Way
The Macintosh WayThe Macintosh Way
The Macintosh Way
 
Презентация на SMM.UA
Презентация на SMM.UAПрезентация на SMM.UA
Презентация на SMM.UA
 
Доклад Баранского на #iforum от Яндекса
Доклад Баранского на #iforum от ЯндексаДоклад Баранского на #iforum от Яндекса
Доклад Баранского на #iforum от Яндекса
 
Yandex on bottlenecks Kiev 2011
Yandex on bottlenecks Kiev 2011Yandex on bottlenecks Kiev 2011
Yandex on bottlenecks Kiev 2011
 
Craft valentines
Craft valentinesCraft valentines
Craft valentines
 
Как вести себя при проверке милицией
Как вести себя при проверке милициейКак вести себя при проверке милицией
Как вести себя при проверке милицией
 
Эволюция блогов − #Blogfest
Эволюция блогов − #BlogfestЭволюция блогов − #Blogfest
Эволюция блогов − #Blogfest
 
--------------------.Docx (1)
 --------------------.Docx (1) --------------------.Docx (1)
--------------------.Docx (1)
 
Desk stretches
Desk stretchesDesk stretches
Desk stretches
 

Último

(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...
(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...
(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...Taniya Sharma
 
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...astropune
 
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escorts
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore EscortsCall Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escorts
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escortsvidya singh
 
Bangalore Call Girls Nelamangala Number 7001035870 Meetin With Bangalore Esc...
Bangalore Call Girls Nelamangala Number 7001035870  Meetin With Bangalore Esc...Bangalore Call Girls Nelamangala Number 7001035870  Meetin With Bangalore Esc...
Bangalore Call Girls Nelamangala Number 7001035870 Meetin With Bangalore Esc...narwatsonia7
 
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...indiancallgirl4rent
 
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Nagpur Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
Lucknow Call girls - 8800925952 - 24x7 service with hotel room
Lucknow Call girls - 8800925952 - 24x7 service with hotel roomLucknow Call girls - 8800925952 - 24x7 service with hotel room
Lucknow Call girls - 8800925952 - 24x7 service with hotel roomdiscovermytutordmt
 
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Kochi Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...Garima Khatri
 
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Bangalore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...CALL GIRLS
 
Chandrapur Call girls 8617370543 Provides all area service COD available
Chandrapur Call girls 8617370543 Provides all area service COD availableChandrapur Call girls 8617370543 Provides all area service COD available
Chandrapur Call girls 8617370543 Provides all area service COD availableDipal Arora
 
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual Needs
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual NeedsBangalore Call Girl Whatsapp Number 100% Complete Your Sexual Needs
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual NeedsGfnyt
 
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls Available
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls AvailableVip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls Available
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls AvailableNehru place Escorts
 
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipur
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls JaipurCall Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipur
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipurparulsinha
 
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...hotbabesbook
 
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Faridabad Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Cuttack Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service AvailableDipal Arora
 

Último (20)

(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...
(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...
(👑VVIP ISHAAN ) Russian Call Girls Service Navi Mumbai🖕9920874524🖕Independent...
 
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...
Best Rate (Hyderabad) Call Girls Jahanuma ⟟ 8250192130 ⟟ High Class Call Girl...
 
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escorts
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore EscortsCall Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escorts
Call Girls Horamavu WhatsApp Number 7001035870 Meeting With Bangalore Escorts
 
Bangalore Call Girls Nelamangala Number 7001035870 Meetin With Bangalore Esc...
Bangalore Call Girls Nelamangala Number 7001035870  Meetin With Bangalore Esc...Bangalore Call Girls Nelamangala Number 7001035870  Meetin With Bangalore Esc...
Bangalore Call Girls Nelamangala Number 7001035870 Meetin With Bangalore Esc...
 
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...
(Rocky) Jaipur Call Girl - 09521753030 Escorts Service 50% Off with Cash ON D...
 
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Nagpur Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Nagpur Just Call 9907093804 Top Class Call Girl Service Available
 
Lucknow Call girls - 8800925952 - 24x7 service with hotel room
Lucknow Call girls - 8800925952 - 24x7 service with hotel roomLucknow Call girls - 8800925952 - 24x7 service with hotel room
Lucknow Call girls - 8800925952 - 24x7 service with hotel room
 
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Kochi Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Kochi Just Call 9907093804 Top Class Call Girl Service Available
 
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...
VIP Mumbai Call Girls Hiranandani Gardens Just Call 9920874524 with A/C Room ...
 
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Ludhiana Just Call 9907093804 Top Class Call Girl Service Available
 
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Bangalore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Bangalore Just Call 9907093804 Top Class Call Girl Service Available
 
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...
Call Girls Service Surat Samaira ❤️🍑 8250192130 👄 Independent Escort Service ...
 
Chandrapur Call girls 8617370543 Provides all area service COD available
Chandrapur Call girls 8617370543 Provides all area service COD availableChandrapur Call girls 8617370543 Provides all area service COD available
Chandrapur Call girls 8617370543 Provides all area service COD available
 
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual Needs
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual NeedsBangalore Call Girl Whatsapp Number 100% Complete Your Sexual Needs
Bangalore Call Girl Whatsapp Number 100% Complete Your Sexual Needs
 
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls Available
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls AvailableVip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls Available
Vip Call Girls Anna Salai Chennai 👉 8250192130 ❣️💯 Top Class Girls Available
 
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipur
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls JaipurCall Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipur
Call Girls Service Jaipur Grishma WhatsApp ❤8445551418 VIP Call Girls Jaipur
 
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...
Night 7k to 12k Chennai City Center Call Girls 👉👉 7427069034⭐⭐ 100% Genuine E...
 
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Faridabad Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Faridabad Just Call 9907093804 Top Class Call Girl Service Available
 
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Coimbatore Just Call 9907093804 Top Class Call Girl Service Available
 
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service AvailableCall Girls Cuttack Just Call 9907093804 Top Class Call Girl Service Available
Call Girls Cuttack Just Call 9907093804 Top Class Call Girl Service Available
 

Exercises for office workers

  • 1. APPENDIX B EXERCISES FOR OFFICE WORKERS APPENDIX B: EXERCISES FOR OFFICE WORKERS Stop, get up and move Getting up and walking around is the best exercise you can get to provide a break from sitting, concentrating and using the muscles of the arms and hands. About every 20 to 30 minutes is a guide to how often it is helpful to move around. Even getting up for 20 to 30 seconds to pick up papers from the photocopier or get some water is a way to change your posture and give muscles a chance to recover. S-t-r-e-t-c-h and check! Stretching exercises help to relax muscles which have been working and move those which have been in a fixed position. If possible, stand up to do your stretches. B.1 Neck stretch While you are exercising, read the notes alongside each instruction and consider whether your workstation is adjusted to suit you. Refer to Section 2 for information on job design. • Do a few of these exercises a few times every day. • Dots show the muscles that you are exercising. • Make sure you relax and perform them gently. • Hold the stretch or repeat as indicated on the diagram. • Do not over-stretch. • Stop if you feel discomfort when performing an action. • Remember to do each side. Neck Neck stretch Keeping your chin tucked in, gently lower ear to shoulder and hold for 10 seconds on either side. Repeat several times. See Figure B.1. B.2 Head turns Head turns Turn head slowly to look over left shoulder. Turn head the other way. Repeat several times. See Figure B.2. Chin tucks Raise the head to straighten the neck. Tuck the chin in and upwards creating a double chin. This also results in a forward tilt of the head. Repeat several times. See Figure B.3. Check neck posture • Position the top of your screen at eye level. • Use a document holder directly beside or below the screen – it saves you looking down. B.3 Chin tucks 68 WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE
  • 2. APPENDIX B EXERCISES FOR OFFICE WORKERS Shoulders Shoulder rolls Circle shoulders forward several times, then backwards. Repeat 3 to 5 times. See Figure B.4. Check shoulder posture • Relax your shoulders and rest your hands on your lap. Bend your elbows to no more than 90 degrees and check the height of your finger tips against your current work height. If the work (keyboard or desk) is higher than your hands you may be hunching your shoulders unnecessarily. If so, try and raise your chair height or lower your desk height and try and relax your shoulders while working. Wrists, hands and arms B.4 Shoulder rolls Wrist and elbow stretch Interlace fingers, palms outward, and straighten arms in front. Hold for 10 seconds and repeat several times. See Figure B.5. Wrist stretch Straighten your arm in front and bend your wrist forward, gently assist the stretch with your other hand. Hold for 10 seconds then stretch your wrist back and hold for 10 seconds. Repeat with other arm. See Figure B.6. Check hand and wrist posture • While keying, keep your wrist straight while your fingers are suspended over the keyboard. • Keep elbows at keyboard level. This may mean adjusting the desk or chair height. • Don’t rest your wrists on the desk or keyboard while keying. Keep hands suspended. • Rest on the desk between periods of keying. B.5 Wrist and elbow stretch B.6 Wrist stretch WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE 69
  • 3. APPENDIX B EXERCISES FOR OFFICE WORKERS Upper and lower back Upper and lower back stretch Interlace fingers and turn palms upwards above head; straighten arms then slowly lean slightly from side to side. Repeat movement several times. See Figure B.7. Back arching Stand up. Support your lower back with hands and gently arch back and hold for 5 to 10 seconds. Repeat as often as is needed. See Figure B.8. Pectoral stretch Raise both arms to shoulder height and bend elbows. Pull both elbows back slowly to bring shoulder blades towards each other. Repeat several times. See Figure B.9. B.7 Upper and lower back stretch Check back support • Sit well back in your chair – if your feet need support, use a footrest. • Adjust the backrest on your chair to support your lower back. B.8 Back arching B.9 Pectoral stretch 70 WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE
  • 4. APPENDIX B EXERCISES FOR OFFICE WORKERS Legs Foot pump Stand up, holding the chair for balance if necessary, and alternately raise heels and toes. Repeat 10 times. See Figure B.10. Check leg comfort • If the seat of your chair is digging into the backs of your thighs check that it is not too high or whether it is tilted backwards. • If the seat is too high, lower the chair and desk or use a foot rest to support your feet. • Also check the tilt of the seat and, if necessary, adjust it to a horizontal position. Eyes B.10 Foot pump Eye exercise Sit up straight, face forward and repeat this sequence several times without moving your head. Look up, then down. Look left, then right. See Figure B.11. Visual rest Look up and away from the screen. Focus on a distant object (more than 3 metres away). For example, look out of the window or at a picture on a far wall. Shift vision back to screen and refocus. See Figure B.12. Check eye comfort • Is there enough light falling on your documents? • Do windows or light fittings cause glare or reflection on the screen? If so, try turning the screen or blocking the path of the light. • Use a screen with a light background when working with text. Software with a light background for text is more comfortable for the eyes. B.11 Eye exercise B.12 Visual rest WORKSAFE VICTORIA / OFFICEWISE – A GUIDE TO HEALTH & SAFETY IN THE OFFICE 71