When you spend more than eight hours a day at your workstation,
make sure it's comfortable. Here is a checklist that will help
you ascertain if your work place is a 'happy' place to be in:
The working place should allow for full range of movement
Mechanical aids and equipment should be within easy reach.
The height of the work surface should be adjustable.
The work surface should also be adjustable in terms of tilt
and angle.
The workstation should be designed to reduce or eliminate
bending or twisting at the wrist, reaching above the shoulder,
static muscle loading, extending the arm, and raising the
elbows.
The workstation should enable the employee to change posture
when required
.
Hands and arms should be free from sharp edges on work surfaces.
Armrests should be provided where needed.
The floor surface should be flat.
Cushioned floor mats should be provided for employees who
are required to stand for long periods.
The chair or stool should be easily adjustable and suited
to the task.
All task requirements should be visible from a comfortable
position.
| Exercise
in the workplace |
"I've just been sitting the whole day, and yet my body
aches." This is a familiar complaint one hears from people
who do sedentary jobs that requires them to remain seated in
one place for long hours. The minimal movement can stiffen muscles
and cause bodily aches and pains. The following exercises will
help you stretch important muscle groups, improve circulation
and minimize the risk of injury.
Always remember, these exercises should be done gently and
slowly. Do not continue the exercise if it is painful. Consult
your doctor before trying these exercises if you have a pre-existing
injury or other condition which could be aggravated by these
activities.
Finger Stretch:
Stretch your hands out, palms down, fingers spread apart.
Hold for a count of five. Make hands into fists, curving wrists
gently inward. Release.
Wrist Stretch:
Place one arm at your side. Grasp your forearm with the other
hand. Bend your hand upward from the wrist. Hold for a count
of five. Relax, repeat three times. Repeat using the other
arm.
Neck Stretch:
Slowly bend your head from side to side, moving your ear towards
your shoulder. Repeat three times. Slowly drop your head forward
and then back three times. Then turn head from side to side
three times. Repeat the entire sequence.
Shoulder Rolls:
Move shoulders up towards your ears, hold, then drop. Roll
shoulders forward in three slow circles, then back in three
slow circles. Squeeze shoulder blades together, then release.
Repeat entire sequence.
Leg Stretch:
Slowly lift your legs and hold them at right angles to your
body for a few seconds. Lower them gently. Roll your ankles
six to seven times. Repeat the sequence five to six times
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