BROUGHT TO YOU BY HRD WELLNESS AND RISK MANAGEMENT AND SAFETY DESK EXERCISES

WHY EXERCISE? When muscles remain stationary (static) we are at risk of possible: Circulation disease (including DVT) CTD’s Eye Disorders (CVS) Muscle and back pain Nerve disorders Calcium build up Weight build up

600 muscles and 200 bones can’t be wrong. Plan desk exercises with your micro-breaks and rest breaks. Ideally 30-to-60 second micro breaks should be undertaken every 30 minutes or so. Every two hours take a walk break and stretch. (could be part of job rotation) Stand-up when answering the phone or when someone comes into your office.*** Note: you can’t stretch too much only too hard

Major Problems I See Around Campus

Neck and Shoulder Most neck and shoulder pain is from static posture during computer operations Head weighs 8 to 12 pounds resting on 7 vertebrae Substantial amount of muscle to control the forces acting on the neck. These muscles are connected to the bones all around the base of the neck and extend to the shoulders Nerves connected to your arms and hands branch out and are threaded through the neck and shoulders

EXERCISE-A pain in the Neck? Having a head forward static posture can lead to calcium build up in the back of the neck. Static head positions create greater loads on your muscles (the longer you hold a weight the heavier it seems to get. The pressure on your discs rises. Contact stress and shoulders reaching forward add to the stress. Not supporting your back adds to the stress Truly these are cumulative effects (CTDs)

Bowling Ball Exercise

Ergonomics This well and wise is not an ergonomics awareness and office set up presentation. You can sit anyway you want just don’t do it for very long. Take breaks and plan to move as much as you can. Walking is the best if you can plan it. If you are chained to your desk then the following exercises can ease the wear and tear on your body and you will actually be more productive.

Doug’s Well and Wise!