Ergonomic Desk Exercises

Ergonomics refers to office work and its health related risks, primarily musculoskeletal disorders. Risk factor include prolonged sitting at a desk or computer use, prolonged incorrect, awkward postures, prolonged exertions of the hands and frequent pushing, pulling or lifting. In addition to musculoskeletal disorders, prolonged sitting and awkward positions increases your risk of developing a deep vein thrombosis due to decreased blood circulation, cumulative trauma disorder and computer vision syndrome. Stretching exercises performed throughout the day can reduce your risk of developing a musculoskeletal disorder, muscular tension and postural problems.

Head Rolls

Head rolls is an ergonomics exercise recommended for office workers that sit at a desk or in front of a computer for prolonged hours. Leaning over a desk or computer can lead to serious shoulder and neck problems. Desk exercises should be periodically performed throughout the day to prevent postural problems, muscle tension as well as vision problems. Begin by gently lowering your ear to your shoulders. Hold this position for 10 seconds and then begin to gently roll your chin towards your chest. Hold this position for 10 seconds. You can take 30 to 60 second micro break every 30 to 60 minutes to perform this stretch.

Shoulder Stretch

A shoulder stretch is an ergonomics exercise that can be performed at your desk to prevent muscle strain and tension. Begin by placing one hand under your elbow and stretching that elbow across your chest. Hold this position for 15 to 30 seconds and ensure that you are not rotating your body while performing this stretch. Relax and return your arm to the starting position. Repeat this stretch on your other arm. Perform this stretch throughout the day to maintain your body's health. You can also reduce your risk of straining the muscles in your shoulder by examining your shoulder posture while at work. Begin by relaxing your shoulders and placing your arms on your lap. Bend both elbows to form a 90 degree angle and check the height of your finger tips against the height of your desk or computer keyboard. If your desk is higher than the height of your hands, you may be hunching your shoulders and increasing your risk for muscular tension. Prevent this by changing the height of your chair or desk.

Lower Back Stretch

Prolonged sitting or leaning over a desk can greatly impede your blood circulation and cause lower back pain. Begin a lower back stretch by sitting forward in your chair. Lift one leg away from the floor and bend that knee. Place both hands behind the back of your thigh and pull that knee towards your chest. Hold this position for 30 seconds and returning your knee to the starting position. Repeat this stretch on your other leg.

Foot Rotation

Prolonged sitting reduces blood circulation from the lower extremities and causes blood to pool in the legs. It is important to exercise your legs throughout the day to prevent blood clotting and deep vein thrombosis. Begin this exercise by straightening your legs and lifting your foot two to three inches away from the floor. Rotate your foot and ankle in circular motion and repeat on the other foot.