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3 Back Stretches for Desk Workers

3 Back Stretches for Desk Workers

by | May 30, 2018 | Human Resources, Stretches

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Ergonomics Tips: Back Stretches for Desk Workers

“31 million Americans experience low-back pain at any given time. … Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010. Back pain is one of the most common reasons for missed work.” – GBD 2010

While every office admin should consult with an ergonomics consultant to ensure the workstation is properly set up, prolonged sitting at your desk may still lead to workplace injury if you do not properly care for your body.

Beyond making sure to take breaks by getting up and moving, try these 3 back stretches our ergonomics experts have collected from the CCOHS.

1. Middle-Upper Back Stretch

Sore back from hunching over a computer screen? Hold your left arm with your right hand, right above the elbow and gently push your elbow toward your right shoulder. Hold this stretch for 5 seconds and repeat with the right arm.

Middle Upper Back Stretch

2. Back/Side Stretch

This next stretch is great for your back and side aches: Interlock your fingers and lift your arms over your head, be sure to keep your elbows straight and slowly lean the left and then to the right. In a similar way, you can also bring your arms in front of your body, or behind to stretch the shoulder blades and chest.

Back and Side Stretch

3. Back Curl

A back curl stretch will stretch your mid back as well as your legs. To do this stretch, grasp your shin, lift your leg off the floor and bend forward (curling your back), reaching your nose to your knee. Repeat with the other leg.

Back Curl Stretch

In Conclusion

Be sure to print these out and post them near your workstation for yourself or your co-workers. Staying proactive by stretching at your workstation is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And for more tips check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California (Arcata), Oregon, Seattle, Olympia, Tacoma, Kent, and Portland.

Contact our Experts

Contact our Experts
3 Shoulder Stretches for Desk Workers

3 Shoulder Stretches for Desk Workers

by | May 4, 2018 | Ergonomics Solutions, Exercise, Human Resources, Stretches

Post By: Celeste McLaughlin, Ergonomics Manager
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

3 Shoulder Stretches for Desk Workers

”In a typical working day, people spend an average of 7.7 hours sitting” – 2008 Vanderbilt University study

Many workstations require workers to sit and look at their computer screens for hours every day. While every office admin should consult with an ergonomics consultant to ensure the workstation is properly set up, repetitive and strenuous work may still lead to workplace injury if you do not properly care for your body.

Beyond making sure to take breaks by getting up and moving, try these 3 shoulder stretches our ergonomics experts have collected from the CCOHS.

1. Shoulder Roll

Tight or tense shoulders? The shoulder roll will help you relax your shoulder muscles. Sit back in your office chair, and slowly roll your shoulders backward 5 times in a circular motion. Next, roll your shoulders forward.
Shoulder Roll Stretch

2. Shoulder Shrug

Sitting all day at your workstation can lead to tightness or tension in the shoulder and neck area, try the shoulder shrug to relax the muscles. Begin by raising the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds, then relax your shoulders downward into their normal position. You can repeat this 2 or 3 more times.
Shoulder Shrug Stretch

3. Neck Relaxer

Relax a sore, computer neck with the neck relaxer stretch. Begin by dropping your head slowly to the right, trying to touch your right ear to your right shoulder. Repeat on the left side. Then, slowly drop your chin to your chest, turn your head all the way to the right, then turn all the way to the left.
Neck Relaxer Stretch

In Conclusion

Staying proactive by stretching at your workstation is a great way to avoid workplace injury. If you are in serious pain, be sure to consult with your doctor to see if it is serious. And for more tips check out our blog featuring advice from our ergonomics experts.

For an ergonomics consultation, visit SolutionsNW.com or Contact Us for more detailed information.

Don’t forget to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California (Arcata), Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Contact our Experts
Ergonomics Exercises, Video Series: Forearms, Wrists, and Hands.

Ergonomics Exercises, Video Series: Forearms, Wrists, and Hands.

by | Jul 13, 2017 | Ergonomics Solutions, Exercise, Health, Human Resources, Stretches

Post By: Celeste McLaughlin, Ergonomics Manager, Arcata, CA
Video Instructor: Erica Conner
Produced by: Solutions Northwest, Inc. (Ergonomics Experts serving Washington, Oregon, and California)

Watch Solutions Northwest Inc.’s Ergonomics Exercises video series by clicking on the image above or visiting our YouTube channel.

If you are experiencing forearm, wrist, or hand pain at work, this video will provide some exercises that may provide both relief and strength training.

One common source of forearm, wrist, or hand pain in the office is RSI (Repetitive Strain Injury).

RSI refers to pain in the tendons, muscles or nerves brought on by repetitive movement. As described by Medical News Today: “repetitive tasks, forceful exertions, vibrations, mechanical compression and sustained or awkward positions.” RSI is a type of “Work Related Upper Limb Disorder,” which includes conditions like carpal tunnel syndrome, tendonitis and bursitis.

For more guidance on all things Ergonomics, visit SolutionsNW.com or Contact Us for more information.

Be sure to subscribe to our blog for more ergonomics tips from Solutions Northwest Inc., ergonomics consultants located in Washington State, Northern California, Oregon, Seattle, Olympia, Tacoma, and Portland.

Contact our Experts

Contact our Experts

Happy New Year!

by | Jan 9, 2013 | Stretches

With every new year comes new resolutions. Our resolution for 2013 at Solutions Northwest, Inc. is to bring you a monthly blog post on ergonomics. Improving our health is a popular resolution, so this month we are sharing some ergonomic exercises and stretches you can do to keep healthy and feel better while you are working.

 

Exercises

Neck and Shoulders:

  • Shoulder Circles – Lift your shoulders toward your head. Pinch the shoulder blades to roll the shoulders back, and let the shoulders drop down to the starting position. Try to move the shoulders in a circular fashion.
  • Shoulder Shrugs – Lift your shoulders toward your head. Hold for 1-3 seconds and then relax.
  • Shoulder Pinches – Pinch your shoulder blades together. Hold for 1-3 seconds and then relax.

Hands:

  • Catch and Release – Clench your fists slowly. Hold for a few seconds. Slowly open your hand and spread your fingers. Hold this position for a few seconds.
  • Flex and Extend – Raise your arms out in front of you with your palms facing down and your fingers flat. Slowly extend your wrists and fingers so they are pointing up. Hold this position for a few seconds. Slowly lower wrists and fingers so that they are pointed toward the ground. Hold for a few seconds.

Stretches and Other Ways to Relax

Eyes:

  • Close your eyes tightly for a second, and then open them widely. Repeat several      times.
  • Re-focus your eyes momentarily on an object at least 20 feet away.

Hands

  • Place your hands together with the fingers spread apart and fingertips at chin level. Slowly lower hands, peel them apart, and reverse the process. Repeat several times

Neck

  • Slowly turn your head to the side and hold for 10 seconds. Alternate sides and repeat several times.

Low Back

  • Stand up from your chair. With your hands on your hips and your feet shoulder width apart, slowly lean the hips forward and shoulders slightly back. Hold the stretch for 5-10 seconds

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