Sitting in one position while you work causes muscle fatigue and eyestrain, and can lead to poor posture. Taking frequent, short breaks to walk or perform simple exercises will help to stretch your muscles, improve your posture and give your eyes a rest. You don't need any exercise equipment to perform office ergonomic exercises. Use your office chair or a wall to help correct that slump you get from bending over your desk or computer, and perform simple stretches using nothing but your own body.
Exercises for Posture
Stand against a wall with your feet shoulder-width apart and your lower back touching the wall. With palms facing downward, press the entire length of your arms against the wall. Without letting your elbows lose contact with the wall, bring your forearms up and back down again. Repeat 10 times.
Sit up straight in your chair, using a support against your back. Tighten your stomach muscles, press your fingers into your abdomen and tighten your muscles further, resisting the pressure of your fingers. Breathe normally as you hold the position for 15 seconds. Repeat five times.
Stretches for Flexibility
Stretch your neck by tilting your head to one side as if you're trying to touch your ear to your shoulder. Place the palm of one hand on your head to keep it in place and hold the position for five to ten seconds. Release the position very slowly. Repeat the exercise two to three times on the same side, then on the opposite side.
Stand at your desk, breathe deeply and stretch both arms over your head. Hold the position for five to ten seconds. Breathe out and lower your arms slowly. Repeat the exercise two or three times.
Sit in your chair. If possible, wrap your feet around its legs. Using both arms, reach across your torso and grasp the chair back. Pull slightly to intensify the stretch. Hold for five to ten seconds. Repeat five times.
Break Exercises
Pausing during your work day can help alleviate muscle tension and give your eyes a break. Stretch only as far as is comfortable; don't overstretch. First, with your arms straight in front of you and your palms facing inward, grab one hand with the other and slowly bend your wrist toward you, being careful not to overstretch. Hold each position for 10 to 15 seconds and repeat the exercise three to four times. Next, with your arms in the same position, gently bend your wrist downward. Hold for 10 to 15 seconds and repeat three to four times.
Look straight ahead, move your head backward without moving your shoulders and "tuck in" your chin. Hold for 10 to 15 seconds, then return to your normal position.
Take short walks throughout your day to ease cramped muscles.
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