Workplace Wellness and Ergonomics
Do you have back, wrist, or neck pain?
Working on a computer at a desk all day can take a toll on the body.
Sitting at a desk while using the keyboard for hours everyday can result in poor circulation to joints and muscles, and it can also create an imbalance in strength and flexibility of certain muscles.
Workplace wellness involves strategies and exercises to prevent aches and pains. The goal is to maximize your comfort and safety
Your posture, the position of your computer monitor, where your keyboard is, and your type of shoes are some of the main components of workplace wellness to consider.
If you want to improve your chances of preventing these aches and pains, follow these general recommendations:
- Ears aligned with shoulders
- Wrists in line with forearms
- Hands resting on keyboard with thumbs resting on spacebar
- Back should be straight, not slumped
- Thighs should be horizontal to the ground
- Feet flat on the floor or you need a footrest
- Position monitor directly in front of you at eye level
Repetitive activities in the same position and lack of mobility can contribute to aches, pains, and eventual injuries.
Melanie Massey Physical therapy has therapists that are experts at modifying work stations to increase efficiency and prevent or relieve pain. If you are experiencing pain that isn’t relieved by modifications to your work station, we can help develop a treatment plan to relieve your pain and improve your mobility.
Try these exercises at your desk:
RETRACTION / CHIN TUCK
Slowly draw your head back so that your ears line up with your shoulders.
| Repeat | 20 Times |
| Hold | 0 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
SCAPULAR RETRACTIONS
Draw your shoulder blades back and downward. Imagine you’re putting each shoulder blade “into” the opposite hip pocket.
| Repeat | 20 Times |
| Hold | 3 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
SEATED TA CONTRACTION
Sit up nice and tall and tighten your abs to make your belly button come in towards your spine. Do not hold your breath.
| Repeat | 20 Times |
| Hold | 3 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
WRIST FLEXION & EXTENSION
Bend your wrist down and then up as shown, and then slowly return to the original position.
| Repeat | 20 Times |
| Hold | 0 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
ELBOW FLEXION & EXTENSION
Bend your elbow and move your forearm upwards. As you lower back down, begin bending the opposite elbow upwards.
| Repeat | 20 Times |
| Hold | 0 Seconds |
| Complete | 2 Sets |
| Perform | 2 Time(s) a Day |
*Exercise photos (retraction / chin tuck, scapular retractions, seated TA retractions, wrist flexion / extension, and elbow flexion / extension) were sourced from www.hep2go.com.
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West Monroe
Ruston
Shreveport
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