Repeat 3 times.įor The Upper Back: To relieve shoulder and back tension raise your hands to your shoulders. Repeat 2 times.įor The Neck: To relieve a stiff neck glide your head back, as far as it will go, keeping your head and ears level, (Doing it correctly creates a double chin). Reaching High: Raise your arms over your head, stretching as high as you can. Deep breathing draws fresh air deep into your lungs, while reaching high stretches stiff muscles.ĭeep Breathing: Inhale through your nose and exhale through your mouth, letting your stomach expand and contract. Warming Up helps you relax, loosens tense muscles and increases blood circulation. But it only takes minutes to prevent these discomforts with comfort exercises you can do at your terminal. COMFORT EXERCISESĭuring a day of sitting in front of your computer with your arms extended to the keyboard, muscle tension and stiffness can build up in your neck, back, shoulders, hands, wrists, and even fingers. Overall fitness and flexibility, adequate sleep, task rotation, and rest breaks can help limit the overall risk of injury. Physical and Occupational Therapists are the most qualified individuals to generate a specific stretching and warm-up program. Perform stretches slowly and gently avoid extreme postures and stop stretching if you feel pain or discomfort. Stretches help you warm-up before work and relax during breaks they increase flexibility and boost blood flow and oxygen to muscles. If you work at a single workstation and job task all day, move into different postures while you work: first standing, then standing with one foot resting on a stool, then sitting. For example, if you are a landscaper, don’t trim all of the shrubs, sweep up the trimmings, and then leaf-blow the whole area work in sections and trim, sweep, and leaf-blow in alternating tasks. ![]() Rotating tasks may seem inefficient, but the rest and use of different muscle groups increases energy and maintains productivity. These short breaks give the body a rest, reduce discomfort, and improve your performance.Īlternate your work activities and postures throughout the day. Take mini-breaks lasting 3-5 minutes every thirty to sixty minutes. During a job task, take micro-breaks lasting 10-15 seconds every ten minutes. As muscles tire during a work task, slouching can lead to poor posture, sloppy, uncontrolled movements, and injuries. Pay attention to signs of discomfort and fatigue on the job these are warning signs from your body. Stretching, yoga, and pilates improve flexibility and build core body strength. Aerobic exercise and weight training increase strength and vitality. Eat healthy foods and drink fluids to boost energy and stay hydrated. Get a good night’s sleep to rest your body and maintain alertness. Maintaining overall health reduces your risk of injury. Workers should think of themselves as Industrial Athletes athletes wouldn’t participate in a sport without proper rest and warm-up, so use the same preparation on the job. ![]() Rest periods give the body time to recover from work breaktime exercises and stretches strengthen the body. In OSHA, OSHA Safety, OSHA Training, Safety, Safety Manual, Safety Talk, Safety Toolbox Talks, Safety Toolbox Topics, Safety Topics, Tailgate Safety, Tailgate Safety Meetings, Tool Box Talk, Toolbox Talk Topics, Toolbox Talks, Toolbox Topicsīy eflanagan Ergonomics – Breaks, Rest Periods, and StretchesĮrgonomic injury risk factors include forceful movements, repetitive motions, awkward postures, and lack of rest.
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