Ergonomic Exercises

Ergonomics is the science of finding the best fit between job conditions and employees to ensure that employees are comfortable and less susceptible to work-related injuries, according to MedlinePlus. Changes to the environment, such as proper back support, are elemental facets of ergonomics, but you can also take some steps to prevent injury. For example, perform ergonomic exercises at your desk to reduce your risk of physical strain.

Eyes

To reduce eyestrain, brace your elbows close to the edge of your desk and allow your body weight to fall forward onto your elbows. Cup your hands over your eyes, gently close your eyes and deeply inhale through your nose. Hold your breath in for four seconds and exhale gradually. Continue taking deep breaths and keeping your eyes closed and covered for 15 to 30 seconds, recommends the Division of Occupational Health and Safety.

Neck

Keep your neck from becoming stiff by slowly tilting your head to the right so that your ear goes down toward your shoulder. Go as far down as you comfortably can and hold this position for 15 seconds. Relax and return to your original position, repeat another two times on the right side and do the same on the left. Once you finish doing side neck stretches, do three diagonal neck stretches on each side by looking down at each of your pants pockets.

Wrists

Loosen up your wrists and arms by holding your arm straight in front of your torso and pulling your right hand back with your left hand. Hold this stretch for 20 seconds. Next, use your left hand to pull your right fingers downward and hold that stretch for 20 seconds. Repeat each stretch three times, relaxing in between, and repeat both sets of three stretches on your left hand.

Low Back

Do a series of stretches to keep your low back area healthy. First, sit upright in your desk chair facing away from your desk. Rotate your pelvis forward for five seconds then rotate it back so that your low back comes into contact with the back of your chair for another five seconds. Next, use both hands to gently hold your right shin and draw your right leg toward your body until you feel a comfortable stretch. Hold this stretch for five seconds, relax, then repeat another two times. Do the same stretches with your left leg.

Legs and Feet

Keep your lower legs and feet loose by rotating both ankles three times to each side. Next, stretch your right foot up as far as you comfortably can, hold for three seconds, and relax. Repeat another two times, then do three downward stretches with the same foot. Do the same up and down stretches with your left foot.