Office Syndrome

The human body was not designed to sit for extended periods of time, or work in awkward positions that chronically contract or stretch muscles. Unfortunately, most jobs today require people to perform such activities (office jobs). Therefore, a well-designed workstation and proper sitting postures are essential in reducing and preventing potential problems caused by the demands of today's office-related jobs.


Ideal Office Ergonomic Features


Workplace Tips

Follow the 50-10 rule: For every 50 minutes you work sitting at your desk, take a 10-minute break. During your break, walk around, stretch out your muscles (refer to stretches listed below), mingle with co-workers, get a drink, etc. Do whatever you want, as long as you are not sitting.

Office Stretches

Do not continue to perform any stretches that cause pain, numbness, and/or tingling. If these symptoms occur, consult your physician.

  1. Cervical Flexion - Bend your head forward so your chin touches your chest. Provide gentle overpressure to the back of your head with either hand. Hold for 30 seconds. You should feel a stretch along the back of your neck, and possibly down your spine.
  2. Cervical Extension - Tip your head back so you are looking at the ceiling. Hold for 30 seconds. You should feel a stretch along the front of your neck and underneath your chin.
  3. Cervical Sidebending - Tip your right ear toward your right shoulder. Provide gentle overpressure to the left side of your head with your right hand. Reach for the floor with your left hand. You should feel a stretch along the left side of your neck between your ear and shoulder. Hold for 30 seconds. Repeat to the other side.
  4. Cervical Rotation - Place your right hand on the back of your head. Turn your head to the left, so you are trying to look over your left shoulder. Provide gentle overpressure to the right side of your jaw with the back of your left hand (in a fist position). Hold for 30 seconds. Repeat to the other side.
  5. Lumbar Extension - Place your hands at the small of your back. Lean back and look up to relieve pressure on your lower back.
  6. Scapular Retraction - Keeping both your arms at your side, ben your elbows to 90 degrees. Squeeze your shoulder blades together. Hold for 10 seconds. Repeat 10 times.
  7. Should Shrurgs - Keeping both arms at your sides, shrug your shoulders up towards your ears. Hold for 3 seconds. Roll and lower your shoulders backwards. Keep your elbows straight throughout the exercise. Repeat 10 times.

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