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Posture & Ergonomics

Maintain Neutral Posture

  1. Maintain erect position of the back
    & neck with shoulders relaxed
  2. Position equipment & work directly in front of and close to your major tasks
  3. Keep upper arms close to the body, place elbows at 90-100 degrees
  4. Keep feet flat on the floor, with upper body weight resting on the “sits bones”
  5. Wrists as neutral as possible; safe zone for wrist movement is 15 degrees in all directions

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NECK STRETCH

  • Tilt the ear towards the shoulder
  • Reach up and touch the top of the head with the palm to hold it in a tilted position
  • Hold on for 5-10 seconds. Repeat it 2-3 times (come out of stretch slowly)
  • Reverse the side and repeat

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Pectoral Stretch

  • Grasp your hands behind your neck and press your elbows back as far as you can.
  • Return to the starting position, then drop your arms and relax

Pectoral Stretch

Chair Rotation Stretch

  • Sit in a chair and place the feet flat on the floor
  • Reach across your body and grab the back of the chair
  • Pull gently to increase the stretch in the mid back
  • Hold for 5-10 seconds
  • Repeat the exercise 5 times
  • Change to the other side and repeat

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Arms Behind Back Stretch

  • Hold your hands behind your back and grasp the hands together
  • Pull your shoulder blades back and down
  • Hold for 5 seconds. Repeat it 5 times

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Prop Us or Press Ups

  • Lie on your stomach and either prop up on your forearms or if wrists are not compromised, press up on your hands
  • Let stomach sag and allow back to arch without using back muscles
  • If propped on the elbows, hold for 5-10 seconds
  • Repeat the exercise for 5 times
  • If propped on hands, then press up and down slowly for 10 times

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Foot Rotations

  • While sitting upright, slowly rotate each foot from the ankles
  • 3 times in one direction
  • Then rotate 3 times in the opposite direction

Wrist Flexing and Extending

  • Hold your arm straight at waist height
  • With fingers of other hand, gently press down above the knuckles, bending the wrist

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(DON’T press on the fingers to push down)

  • Hold the for 5-10 seconds and repeat 2-3 times
  • For extending, hold palm of hand with the other hand and stretch the wrist back

(DON’T pull by the fingers)

  • Hold 5-10 seconds and repeat 2-3 times

Knee Kiss

  • Pull one leg towards your chest
  • Grasp the leg with both hands
  • Hold for a count of five
  • Repeat with the other leg

neekiss

What to do??

PREVENT, PREVENT, PREVENT

  1. Warm up & stretch before activities that are repetitive, static or prolonged
  2. Take frequent breaks from ANY sustained posture every 20-30 minutes
  3. Respect pain – positions or stop painful activity
  4. Recognize early signs of inflammatory process and take early care

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