Workplace injuries are common, whether you’re sitting at a desk, or frequently lifting. Heavy lifting or sitting for hours a day can make your body feel fatigued. Although workplace injuries aren’t predictable, they can be preventable with proper breaks for ergonomic exercises. Try these exercises on your lunch break, or as a morning pick-me-up with your team.
Wrist Flexion Exercise
For those who work in an office environment, this exercise is excellent to keep in mind. It’s ideal for people who have a shorter range of natural motion in their wrists because it helps increase flexibility and offers relief to your joints throughout the day.
- Hold arm outward with the palm facing down.
- Grab the fingers of the extended hand with your opposite hand.
- Gently pull your fingers upwards until you feel a stretch on the underside of your wrist.
- Hold for about 5 seconds, then release.
- Then, gently pull your fingers downwards until you feel a stretch on the front of your wrist.
- Hold for about 5 seconds, then switch hands.
Head turns are a great way to alleviate pain or tension in the neck. You can complete this simple exercise whenever you need some relief. It’s perfect for those who are staring forward all day. Or, for those who are heavy lifting.
- Begin with your head facing forward.
- Slowly turn your head to the right to look over the right shoulder.
- Hold for 10 seconds.
- Repeat on the left side.
This stretch focuses on releasing tension in your lower back and glutes. It’s great for those who are spending most of their day sitting, and even helpful for workers who are constantly on their feet or lifting.
- Stand up with your hands by your side.
- Place both hands on your lower back, with your fingers directed towards the floor.
- Gently lean back into your hands while keeping your feet grounded.
- Hold for 5-10 seconds, then release.
Ergonomic exercises help provide relief to you while completing repetitive or stressful tasks. However, if you’re experiencing a pre-existing pain from work, don’t let it go untreated. Contact CT Physical Therapy Care to get the help you need for your workplace injury.