Workstation Ergonomics

For more info:

Office Ergonomics Guide – intended to guide in a self-assessment of ergonomic design. Helpful tips to identify and correct problems and preventing repetitive strain injury, eyestrain, fatigue and discomfort. NOTE: further Workplace Safety & Health assessment review by the region’s program will be coordinated only as per medical requirements and as directed by a physician. Sent the completed Self-Assessment form, Workstation Checklist and photos of your workstation to . The program will review the documentation and provide your manager/supervisor with a summary report.

Think Activity | Office Exercises

Not only do proper diet and regular exercise help strengthen our bodies and contribute to mental alertness, they also help our bodies spring back from injury much faster.

Done frequently and properly, the following exercises can help relieve joint and muscle tension and offset injury.

A few things to remember about doing exercises:

if you are under medical treatment, please contact your physician before doing any of the following suggested exercises
perform all exercises within your comfort zone, and breathe naturally
stretches should be done slowly and smoothly. Do not bounce or strain; if you feel discomfort, STOP.

Wrist Stretch

drop your arms and hands to your sides; shake them out for a few seconds
sit on a chair with elbows on a table in front of you; bring palms together as you slowly lower wrists to the table until you feel a stretch

Forearm Stretch

straighten your right arm in front of you, palm down; with your left hand, slowly bend the hand down until you feel a stretch – to intensify the stretch, make a fist with your right hand
repeat with left arm

Shoulder/Arm Stretch

reach one arm across the chest, grasping the opposite shoulder

with the other arm, gently pull the elbow across the chest and towards the body until you feel a stretch
hold this position for 6-10 seconds

Shoulder Shrug

let the head relax as you look straight ahead
slowly squeeze your shoulder up towards you ears; hold for 1-2 seconds
stretch shoulder by extending fingers down to the floor and gently drop the chin
repeat slowly

Executive Stretch

lock your hands behind your head
stretch slowly backwards in your chair
arch your back slightly and gently
Hold for 6-10 seconds
relax for 5-10 seconds
repeat

Upper Back Stretch

extend both arms out in front of chest at shoulder height; do not overextend the elbows
interlock fingers, palms facing away from the body
maintain an upright posture and reach forward with the arms until you feel a stretch in the shoulder / upper back region; hold for 6-10 seconds
raise and stretch arms overhead, keeping arms extended and fingers interlocked; keep stomach muscles tight to avoid arching the lower back – breathe naturally and hold for 10 seconds

Neck Stretch

sit up straight and drop chin gently
slowly and gently bend your head toward your right shoulder until you feel a mild stretch on the left side of your neck
hold for 5 seconds
repeat toward left shoulder for stretch on right side of your neck

Palming Your Eyes

cup your hands
while resting your elbows on a desk or table, cover your eyes with one hand and overlap with the other to ensure all light is blocked
do not put direct pressure on the eyes
breathe naturally as you hold this position for 30 seconds
remove hands and open eyes, slowly

The 20-20-20 Rule-Preventing Eye Strain

Tips for a Healthier Office Setting icon of person sitting at office desk

There are a number of ways that office-based workplaces can support a ‘sit less’ and ‘more more’ culture within the organization. Examples of simple, low cost options:

inclusion of a standing break during meetings – make it a ‘standing
agenda’ item
encourage standing breaks and stair use
utilize software on computer, smartphone etc. that prompts employees to stand up and / or take a break from their computer
provide suggested local routes for walking meetings

There are many ways employees can move more and decrease extended
sitting time throughout their working day. Simple tips include:

use the stairs instead of the elevator.
stand and take a regular break from your computer, such as every
30 minutes
take a standing break during meetings, or try a standing meeting –
they tend to be shorter too
stand to greet a visitor to your workspace
walk to a colleague’s desk instead of phoning or emailing
drink more water – healthier alternative to coffee or soft drinks and, promotes going to the water cooler and toilet will break up sitting time
move the garbage can and recycling containers away from your desk so you have to get up more regularly
if you have a meeting with one or two people, trying a walking meeting instead
use headsets or the speaker phone during teleconferences to allow standing
eat lunch away from the desk
stand at the back of the room during presentations