The ergonomic Gymnastics of the modern office white-collar

Most of the ergonomic Gymnastics could do in the office which where you are,the only you could do is do the ergonomic gymnastic in you free time when you are at work,as to reduce the harmful from the company.

Taking out some time every day to do the ergonomic gymnastics, stretch musculoskeletal slightly ,and relax.

Do not over stretch muscles, if you feel discomfort or pain, stop exercising immediately.

Ergonomic neck exercises

Neck exercises 1: Head close to the shoulder

Gently tilt your left ear, let your ear as close as possible to your left shoulder, hold for 10 seconds. Change position, so that your right ear close to your right shoulder, hold for 10 seconds. Please Remember: Gently shake the head, do not suddenly stretching your neck to avoid injury.

Neck exercise 2: head spin around

Turn your head and slowly look back at the left shoulder, hold for 10 seconds posture. Then, slowly turning your head to see the right shoulder, hold for 10 seconds posture. Do the above steps for several times.

Neck exercise 3: shrink from the chin

Slowly raised the head, upright neck. Inside tuck the chin to be a double chin. This is also the head tilted forward results. Hold for 10 seconds position and repeat several times.

Shoulder exercise:

Shoulder exercise 1:

Shaking your shoulders clockwise for a few times, then counterclockwise shaking shoulders, continue to do 3-5 times.

Shoulder exercise 2:strech your shoulder

Up to stretch your arm, your arm over the head. Hands holding the elbow, then slowly stretching to the back of the head. For 10 seconds position, then repeat several times.

Shoulder movement 3: shoulder swing

Stand up from your office chair, walk to an open space, then swing one arm forward, rotate like a windmill. Next, change the other arm swing, repeated several times.

Full range of ergonomic movement of wrist, elbow and arm

Wrist stretching exercises 1:

    Fingers crossed, palms outward, and straighten arms forward. For 10 seconds position and repeat several times.

Wrist rotational motion:

Clockwise rotation of the wrist for 30 seconds, and then counter-clockwise rotating wrist for 30 seconds. Repeated several times.

Ergonomic eye exercise

Work for 20 minutes in front of the computer display, view of the window 10 seconds distant objects.

Then close your eyes, the sight of the rolling hills of the forest (the picture is mostly green) portrayed in your mind, relax and then start working.

    Of course, you can also print out the pictures of the hills or forests, or to the studio to wash out the picture, paste it in your desk. You can share these pictures, as long as you link to us!

    These pictures are the Muir Woods in California, I shot the movie "Return of the King is shot here.

This article is from: http://www.ergonomics-info.com