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
| by
: Wasim Siddiqui |
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