One in four injuries in the workplace are due to repetitive stress, brought about by poor workstation ergonomics, the Bureau of Labor Statistics reports. Making sure your office desk is set up correctly is important, and performing simple workstation exercises can help reduce the stress on your limbs and back. Best of all, they only take a few minutes to do and can be performed while you do simple office tasks.
Neck and Upper Back Stretches
Poor posture, the angle or position of your computer monitor and other factors can lead to significant back and neck pain and discomfort. To help relieve this discomfort, stretch throughout the day. Bend your neck slowly from side to side and front to back to stretch your neck muscles. Sit up straight in your chair and push your chest out, at the same time bending your shoulders back. This will stretch your upper back.
Lower Back Stretches
Being on your feet for hours at a time or sitting in a poorly designed office chair can leave your lower back sore. Lean forward in your chair and grab your ankles with both hands. You should feel a stretch in your lower back. Hold this position for 10 to 15 seconds, then relax and repeat as needed. Do trunk twists to help with back pain as well. Grasp one of the armrests on your chair with both hands and twist your back as far as you can. Hold for five to 10 seconds, then relax and repeat in the other direction.
Hand and Arm Stretches
If your keyboard isn't in an ideal position or you have to use your hands a lot throughout the day, you may experience carpal tunnel symptoms or other discomfort throughout your arms and hands. One simple exercise you can do is to grasp the fingers of one hand with your other hand and turn your palm out so it's facing away from you and the inside of your forearm is pointing toward the ceiling. Bend your fingers back as far as you can and hold for 10 to 12 seconds. Do wrist rotations by simply making fists with both hands and rotating your wrists over and over for 30 to 45 seconds.
Foot Rotations
Sitting at a desk for hours at a time can make your feet or legs go to sleep and cause pain and discomfort. To help alleviate this, do simple foot rotations. Lift one foot slightly off the floor. Rotate your foot at the ankle, making small circles with your toes. Gradually increase the size of the circles. Do this for 30 to 45 seconds, then repeat with your other foot.
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