Our sixth and final blog is on stretching to prevent repetitive strain injuries. Frequent stretching can help prevent musculoskeletal disorders and pain. Short stretch breaks are important and give your body time to recover. It is suggested that you stretch at least one time per hour. Even standing up and getting a glass of water is better than not taking a break at all.
Below is an at-home stretching routine that you can complete 1-2 times every hour to reduce any discomfort and prevent your muscles from getting stiff.
1. Laterally tilt your head towards your left shoulder. Hold for 5 seconds and repeat 3 times. Repeat on the right side.
2. Rotate your head to the left side. Hold for 5 seconds and repeat 3 times. Repeat on the right side.
3. With your palms down, spread your fingers apart as far as you can. Hold for 5 seconds and repeat 3 times.
4. Reach to the sky. Hold for 5 seconds and repeat 3 times.
5. Place your hands on your hips and gently lean back for 10 seconds. Repeat 3 times.
6. With both hands grab one leg and pull towards your chest. Hold for 5 seconds. Repeat with the opposite leg. Duplicate both legs 3 times.
7. Bend your right leg, bringing your heel toward your butt, and grasp your right foot with your hand. Repeat with the opposite leg. Repeat stretch 3 times for each leg.
Hopefully, you found all of our educational blogs on Home Office Ergonomics beneficial.
If you are experiencing further difficulties or have an employee that needs some ergonomic assistance, please contact Lisa Yassein at 905-440-4978 / 1-800-361-4642 x2520 for information about our ergonomic consultations and assessments. We have a roster of over 50 Occupational Therapists/Kinesiologists throughout Ontario that can assist you with necessary adjustments or selecting the correct ergonomic chair.