Ergonomics

Oct 12, 2022

URL: https://www.instapaper.com/read/1528762483

Exercise at Your Computer

• Neck and Shoulders:
  Neck Rotation: Slowly rotate your head as far as comfortable to the right, then left.
  Shoulder Rotation: Circle your shoulders, then reverse directions.
  Head Side to Side: Bend your neck so left ear approaches left shoulder, then repeat for right. Add a little resistance by pressing your hand against the side of your head.
  Chin Tuck: Slide your chin inward, without bending your neck up or down. This is easiest to practice initially against a wall. Tuck chin in, attempting to touch back of neck to the wall while also maintaining head contact. Don’t jam your chin down to your chest.
  Shoulder Blade Retraction: Pull your shoulders down and back.
  Shrug: Slowly raise your shoulders toward ears and hold for a few seconds. Gradually bring shoulders down and relax.

• Back:
  Shoulder Squeeze: Raise your arms in front of body, with elbows bent and thumbs up. Pull elbows back, squeezing shoulder blades together. Hold for a few seconds then release.
  Stretch Up: Sit up straight and imagine a cable attached to the top of your head. Gradually stretch to be as tall as possible, hold for a few seconds, then relax.

• Arms:
  Arm Relaxation: Drop your arms and hands to your sides. Gently shake them for a few seconds.
  Arm Rotation: Raise your arms in front of your body. Rotate arms so palms face up, then rotate so backs of hands face each other.

• Hands and Wrists:
  Wrist Flex: With your elbows on desk, gently use left hand to bend right hand back toward forearm. Hold for a few seconds, then relax. Repeat on other side.
  Finger Fan: Spread your fingers as far apart as possible, hold, then clench fists, then release.

• Feet:
  Toe Curl: Flex toes up, then curl toes under. Release.
  Foot Rotation: Circle foot slowly from the ankle, then reverse.

• Eyes:
  Eye Rolls: Roll your eyes clockwise then counterclockwise briefly.
  Palm Eyes: Without touching your eyes, cup hands lightly over eyes for 30 seconds to rest them from light.
  Look Away: Exercise your eyes by periodically looking away from your computer to focus on distant objects.