Relaxing ergonomic exercises

Below is a compilation of ergonomic exercises that bring much pause and relaxation to one's otherwise fast-paced daily routine. They are taken verbatim from the USC Ergonomics webpage. Just like warm-up stretches help to avoid injuries in running, these exercises help to prevent minor anatomical stresses from becoming a pain in the ass (or lower back) in the long run. Try them and see the difference.

Streches & Exercises

Breathing - standing, or in an otherwise relaxed position. 

• Place one hand on the abdomen and one on the chest.
• Inhale slowly through the nose.
• Hold for 4 seconds.
• Exhale slowly through the mouth
• Repeat

Eyes -

• Blinking/Yawning – produces tears to help moisten and lubricate the eyes.
• Expose the eyes to natural light.
• Occasionally focus on object least 20 feet away.
• Palming
  • While seated, brace elbows on the desk and close to the desk edge.
  • Let weight fall forward
  • Cup hands over eyes
  • Close eyes nInhale slowly through nose and hold for 4 seconds
  • Continue deep breathing for 15-20 seconds
• Eye Movements
  • Close eyes
  • Slowly and gently move eyes up to the ceiling, then slowly down to the floor
  • Repeat 3 times
  • Close eyes
  • Slowly and gently move eyes to the left, then slowly to the right
  • Repeat 3 times.
• Focus Change
  • Hold one finger a few inches away from the eye
  • Focus on the finger
  • Slowly move the finger away
  • Focus far into the distance and then back to the finger
  • Slowly bring the finger back to within a few inches of the eye
  • Repeat 3 times

Neck -

• Cable Stretch
  • While sitting with your chin in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, image a cable pulling the head upward
  • Hold for 3 seconds and relax
  • Repeat 3 times
• Sideband: Neck Stretch
  • Tilt head to one side (ear towards shoulder)
  • Hold for 15 seconds
  • Relax
  • Repeat 3 times on each side
• Diagonal: Neck Stretch
  • Turn head slightly and then look down as if looking in your pocket
  • Hold for 15 seconds
  • Relax
  • Repeat 3 times on each side

Shoulders -

• Shoulder Shrug
  • Slowly Bring shoulders up to the ear and hold for approximately 3 seconds
  • Rotate shoulders back and down
  • Repeat 10 times
• Executive Stretch
  • While sitting, lock hands behind head
  • Bring elbows back as far as possible
  • Inhale deeply while leaning back and stretching
  • Hold for 20 seconds
  • Exhale and relax
  • Repeat
• Arm Stretch to Front
  • Stand with feet shoulder width apart.
  • Interlock fingers at shoulder height, with arms extended out in front of you and your palms facing away from you.
  • As you push your palms arms and shoulders away and to the front of you, touch your chin to your chest.
  • Hold for 5 seconds

Wrist -

• Hand Shake
  • While sitting, drop arms to the side
  • Shake hands downward gently
  • Repeat frequently
• Wrist Stretch
  • Hold arm straight out in front of you
  • Pull the hand backwards with the other hand, then pull downward
  • Hold for 20 seconds
  • Relax
  • Repeat 3 times each

Fingers -

• Hand Massage
  • Massage the inside and outside of the hand using the thumb and fingers
  • Repeat frequently (including before beginning work)
• Finger Massage
  • Massage fingers of each hand individually, slowly, and gently
  • Move toward nail gently
  • Massage space between fingers
  • Perform daily

Abdomen -

• Side Stretch
  • Hold onto left armrest and reach for floor on right side with right hand.
  • Hold for 10 seconds.
  • Take a deep breath in and pull back up to neutral.
  • Repeat opposite side.

Back -

• Back Twist
  • Sit upright in chair and place left arm behind left hip.
  • Twist to the left and hold repeating on the other side.
• Trunk Rotator
  • Stand with feet together and back to the wall.
  • Stand slightly less than one arms distance from the wall.
  • Twist your trunk to the right, while not moving your feet, so that you can place both of your hands on the wall behind you.
  • Hold for 5 seconds.
  • Repeat twisting to the left.
• Lean Back (Lower back stretch)
  • Stand with feet should width apart.
  • Place your hands on the back of your hips.
  • Push forward through your hips while looking up to the ceiling.
  • Hold for 5 seconds.

Hip -

• Hip Flexion
  • Sitting in the chair, lift left foot off the floor a few inches with knee bent
  • Hold 2 seconds and repeat other side
• Standing Hip flexion
  • Stand with abs in, spine straight.
  • Lift leg up until level with hip.
  • Hold for 2 seconds, repeat other side.

Legs -

• Leg Extension
  • Sit in chair, abs in
  • Extend left leg until level with hip
  • Hold for 2 seconds and repeat other side
• Leg Lift
  • In standing position with abs in, lift left leg straight out to the side a few inches off the floor.
  • Hold for 2 seconds, repeat on the other side.

Ankle -

• Ankle Circles
  • Sitting in the chair, lift left foot off the floor a few inches with knee bent
  • Rotate ankle clockwise for 5 seconds and repeat counter clockwise.
  • Repeat with right side.