Try to do 3-4 exercises at least once in every hour of continuous VDU work, breaking for 5-10 minutes. Try to do exercise number 1 more frequently. Adopt a good posture with shoulders and arms relaxed. Perform each stretch smoothly and SLOWLY, avoid jerky and bouncy movements. Hold each stretch for a count of 6. Repeat each stretch 6 times.
1. NECK STRETCH
Sit tall. Keep face forward, try to touch your left shoulder with your left ear. Hold. Return head upright. Repeat on the right. Do not tense or hunch shoulders.
2. ARM STRETCH
Straighten your arms out. Stretch your wrists back. Touch your shoulders and repeat.
3. SIDE TWIST
Stand up, feet apart, hand on hips. Gently twist around as far as comfortable to the right. Relax. Repeat on the left.
4. SHOULDER ROLL
Sit (or stand) with good posture. Raise your shoulders and rotate 2 or 3 times in a forward direction. Do the same in a backward direction.
5. WRIST PULL
Put shoulders back and down. Flex your wrist. Make a fist. Rotate your wrist outwards. Keep your arm close to your body.
6. EXECUTIVE STRETCH
Stand (or sit) with good posture. Place your hands in your lower back. Push your hips forward and your shoulders back to arch your spine. Relax.
7. ARM STRETCH
Grasp your left elbow with your other hand. Pull the elbow behind and towards your head. Feel a stretch. Relax. Repeat on the right.
With palms face down, spread your fingers as wide as possible. Hold for a few seconds then relax your fingers.
9. GET UP AND WALK ABOUT
If you are experiencing any aches and pains which may be attributed to VDU use, please contact:-
47 Park Place
Additional information:Occupational Health