Creating a safe and comfortable work station is essential to prevent injury, states the Occupational Safety and Health Administration. Ergonomic chair exercises are designed to prevent and/or lessen the impact of musculoskeletal disorders commonly caused by sitting at a computer workstation all day. These types of exercises should be performed throughout the day to lessen your chances of developing injuries.
Elbow Rotation
Keep your upper body stretched by doing elbow rotations. Gently place your hands onto your shoulders, states safeComputingTips.com. Hold your shoulders with your palms. Lift your elbows until they are parallel to the ground. Rotate your elbows 10 times in a clockwise direction. Return your elbows to your sides, but still keep your palms on your shoulders. Rest for 10 seconds. Lift your arms and elbows again. Rotate your elbows in a counterclockwise direction 10 times.
Chest Stretch
A chest stretch will stretch the muscles of your upper back, the back of your neck and your chest. Sit upright in your chair. Lace your fingers together. Lift your arms and place your hands behind your head, states the Mayo Clinic. Your palms will be encasing your head. Bring your elbows back as far as possible. Inhale deeply. Lean your body back until you feel a stretch in your upper body. Hold this stretch for 20 seconds. Release the stretch and return your body to your original sitting position. Relax for 20 seconds. Repeat this exercise five times.
Wrist and Forearm Stretching
You also need to stretch your hands as part of your ergonomic chair exercises, states the University of Arkansas. Take a break from using your mousepad and place your hands in the praying position, with your palms facing each other. Straighten your fingers and point them upward toward the ceiling. Place your hands at chest level. Lift your elbows so they are parallel to the ground. This is your starting position. Gently bend your wrists to your right side. Your left hand will be pressing against your right hand. Hold this stretch for 10 seconds. Slowly return your hands to the starting position. Relax for five seconds. Repeat this exercise on your left side.
Back Stretch
Doing a back stretch will stretch out your lower and mid-level back muscles. Sit upright in your office chair. Move your body slightly forward so that there is room between your chair's back and your back. Cross your right leg over your left leg as you face forward. Place your left hand onto your right knee. Gently pull your body toward your left side. Slowly turn your head and shoulders to the right as you rotate your upper body. Keep turning until you can look at the wall behind your right shoulder. Turn until you feel a gentle stretch in your back. Hold this stretch for 10 seconds. Slowly return to your original position. Relax for 30 seconds. Repeat this exercise by turning in the opposite direction. Make certain you do not overstretch or force the turn during this exercise.
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