The Occupational Safety and Health Administration, or OSHA, is concerned about ergonomics involving workplace and employee safety. Daily stretches and exercises play an important role in preventing and lowering injury and illness rates while working at a computer desk or other workstations. Stretches and exercises keep your blood circulating and your muscles and body flexed.
Neck Stretches
Keep your neck muscles from getting stiff by stretching periodically. Sit upright in a firm chair and slowly move your head back as far as possible. Hold this stretch for 10 seconds, then slowly return your head to its original position. Relax for 10 seconds, then slowly move your head and neck forward. Hold this position for 10 seconds before returning your head to the original position. Relax for five seconds. Repeat this exercise three times. Do this exercise throughout the day whenever your neck muscles feel sore or tight.
Upper Body Shrugs
Keep your upper body in good condition by doing upper body shrugs. Sit upright in a firm chair while using good posture. Slowly shrug your shoulders, lifting them toward your ears. Lift your shoulders as high as possible and hold this position for four seconds. Slowly lower your shoulders to their original position. Slowly move your shoulders back while bringing your shoulder blades closer together. Hold this stretch for four seconds. Return your shoulders to their original position. Relax for 10 seconds. Repeat this exercise three times. Make certain to keep your arms at your sides throughout this stretching exercise.
Lower Back Maneuver
Stretch your lower back and legs by doing a combined leg lift and ankle circle exercise. Sit upright in your chair. Slowly lift your right leg from the floor while keeping your knee slightly bent. Lift your leg until your foot is 6 inches from the floor. Slowly rotate your ankle while pointing your toes. Make 10 circles, then return your leg to its original position. Rest for 10 seconds. Repeat this exercise three times. Do the exercise again using your left leg and ankle.
Toe Pointing
Stretch your legs, ankles and lower back by doing a toe-pointing exercise. Sit upright in a firm chair. Lift your left foot 6 inches from the floor. Slightly bend your left knee. Slowly point your left toes away from your body. Hold this stretch for four seconds. Return your foot to its original position. Slowly point your toes toward your body and hold the stretch for four seconds. Slowly lower your leg to the floor, bringing your foot to the original position. Repeat this exercise four times. Do the exercise again using your right leg and foot.
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