What is Ergonomic?
Ergonomic is the study of the workplace and how it can be improved to promote health and safety. It is also about preventing or reducing workplace injuries. In this article, we’ll discuss how ergonomics can be applied to office workers. We’ll also talk about why ergonomics is important for both your health and productivity in the office.
Why Begin with Ergonomic Exercises in the Office?
Working at a desk for an extended period of time can cause back, neck, shoulder pain, and knee pain. Ergonomic exercises can help provide relief from these issues and make the workday more enjoyable.
This article will cover some of the best ergonomic exercises that office workers can do to keep their bodies healthy. It will also include tips for how to do these exercises in a way that maximizes their benefits.
How to Keep Your Spine Healthy with Exercises?
The last thing you want is to be in pain and not be able to do your job. So, here are simple exercises that can make a big difference in keeping your spine healthy.
- Sit up tall with your shoulders back and down.
- Improve your sitting posture while using a laptop or computer.
- Neck resisted extension exercise.
- Scapular retraction exercise.
- Exercises with thera-band.
- Neck tilt exercise, you can also do this exercise with the resistance band.
- Upper limb 90-90 exercise with holding resistance band.
- Bear hug exercise.
- Strengthening exercises for rounded shoulder with a resistance tube.
- T/I/Y exercises.
- Seated rowing resistance band.
What do You need To Know About Active Sitting?
The human body is not designed to sit all day long. However, most people are sitting for the majority of their day. It is important that you know how to avoid back pain while sitting so you can stay healthy and maintain a good posture.
To avoid back pain while sitting, it is important that you adjust your chair properly so that your pelvis and spine are aligned. Your feet should be flat on the floor with your knees at a 90-degree angle and your lower back supported by the chair’s lumbar support. Your shoulders should be relaxed and not slouched forward or pulled back too far. The keyboard should be at eye level with your elbows bent at a 90-degree angle and hands resting on the desk in front of you with wrists straightened out.
Exercises For Stiff Muscles and Improved Flexibility
With today’s hectic schedules and tight deadlines, it is hard for people to find time for themselves. As a result, office workers are more prone to developing stiff muscles and poor flexibility. These exercises will help you stay healthy and improve your work productivity.
- Chest muscle stretching.
- Neck muscle stretching.
- Corner wall stretch.
- Door way stretching.
- Foam roller exercises.
- Spinal extension.
- child pose stretch.
- Cat and camel.
- Knight stretch for illio-psoas muscle.
This exercises helps to relieve stress on the lower back, hips, and thighs. It also improves circulation in the legs. You can also do this pose while sitting on your chair or standing up at your desk if you need a break from sitting down all day long. these exercises ar perfect for office workers because it can be done while seated with no props needed.