For those of us working and sitting for most of the day at a desk, itís essential that we move around every so often. Recent research conducted by Fellowes revealed that 48% of workers suffer from back problems, 42% neck problems, 39% fatigue and 38% headaches caused by sitting at a desk incorrectly or for too long.
Itís essential to move around but if youíre unable to leave your desk, donít worry! Some simple stretches and desk exercises can give you a much-needed boost if you feel yourself starting to zone out. Our brains are only able to copy with so much information in one go and a break at least every 60-90 minutes is essential to keep our working minds fresh.
First, itís essential that your workstation is set up correctly to prevent back tension, neck strain and avoid wrist pressure:
1. Ensure your seat is pushed as close to the desk as possible, and that the chair supports your curve of your spine. A chair that can tilt may help you.
2. Avoid slouching as it causes the lumbar spine to lose its natural curve. This can result in strain on the lumber discs leading to lower back pain. Your head should be balanced and not craned forward.
3. Ensure your keyboard is not too far away, and use wrist supports where possible
4. The screen should be adjusted so the top is at eye level, and it is approximately at armís length.
5. Your feet should be flat on the floor. If not a footrest should be used.
Now for the fun bitÖ
Why not try some of these simple yoga stretches whilst at your desk?
Seated Crescent Moon pose:
Start by lifting your arms in the air, clasping the hands together above your head and leaning from side to side breathing in and out slowly. This stretch is great for lengthening the spine and relieve neck and spine discomfort.
Cow Face Arms:
Lift your right arm above your head and bend at the elbow, stretch the left arm to the side and gradually move the fingers to try and clasp them together (or use a belt if you cannot quite reach). Hold this pose for 2 Ė 3 seconds then repeat lifting the left arm in the air to meet the right.
Chair Pigeon Pose:
Whilst seated put both feet on the floor and cross your right leg over the left at a 90-degree angle. You should feel a stretch on the upper right thigh. Hold for 5 seconds and repeat with the opposite leg.
Standing up, bend the knee behind you so that your foot is touching your bottom and grab with your hand to hold. Stand tall and use your other hand outstretched to balance yourself. Hold for 10 seconds then repeat with the other leg.
This pose is similar to a push up and works your wrists, arms, abs and lower back. Lean your body forward onto the desk from standing and place your hands on the desk about shoulder width apart.
We can help you too! Aston & James can assist your local business with DSE Assessments, and give advice on the best ergonomic office furniture for your needs. Why not book an assessment today, or visit our office showroom to try out the furniture for yourself?
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