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

Monroe

West Monroe

Ruston

Shreveport

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