| People today are spending longer hours at | | | | having lower stress levels. Taking stretching |
| work, in front of their computers, just to | | | | breaks were also found to have increased |
| meet their pressing deadlines and KPIs. As a | | | | their productivity and enjoyment with working |
| result, there are more incidents of | | | | at their PC. [4]Here are 2 stretching tips:a. |
| debilitating back pain, neck ache, headaches, | | | | Chin Tuck Stretch: Leaning forward and |
| RSI and burnout that are reducing | | | | staring at a screen a strains your neck |
| productivity and increasing stress leave.More | | | | muscles and can be a cause of headaches. Tuck |
| than half of computer users each year develop | | | | your chin into your neck and feel the back of |
| neck or shoulder symptoms and just over | | | | your neck stretching out. Hold this stretch |
| one-third develop an impairment or the loss | | | | for 7 seconds and repeat twice.b. Wrist |
| of some function [2] One survey found that | | | | Stretch: Hold your right hand palm up (fully |
| backache was the most common complaint, | | | | extend your arm). Place your left hands |
| followed by sore eyes and headaches.[1]In | | | | fingers on top of your right palm. Gently |
| Australia, back problems are the leading | | | | pull your right hand back towards your body |
| specific musculoskeletal cause of health | | | | and hold for 7 seconds. Repeat this stretch |
| system expenditure, with an estimated total | | | | with your other arm.The challenge is |
| cost of $700 million in 1993-1994 [3].So what | | | | remembering to do the stretches when you are |
| is the answer? By releasing the build up of | | | | busy. One solution, by is to use ergonomic |
| physical tension, people are able to sustain | | | | software program that reminds you to take |
| their working stamina and focus without the | | | | stretch breaks and guides you through the |
| physical ailments or a reduction in | | | | process.3. Smart ActivityTake regular |
| productivity. Here are 3 ways to protect your | | | | activity breaks throughout your day. a. |
| productivity from strain:1. Smart Ergonomics | | | | Rather than sitting in a lunch room, or at |
| Sitting at the computer for hours at a time | | | | your desk, get outside and walk b. Have a |
| fatigues your muscles and creates physical | | | | coffee club, where you come into work 30 |
| tension. Using some of the basic ergonomic | | | | minutes early to go for a brief 10 minute |
| principles you can avoid a lot of unnecessary | | | | walk to the local café for a coffee. c. |
| strain and maximize your productivity. Here | | | | Initiate a weekly in-house Pilates or yoga |
| are 4 tips:a. Have a direct line of sight to | | | | class d. Sponsor a your own triathlon group |
| your monitor - you should not need to look | | | | and compete in an amateur eventProductivity |
| up, down or twist to see your screen. b. Use | | | | is not something to 'fix' it requires a |
| chairs that have a tilt function. Sit at 110 | | | | cultural shift in thinking and work |
| degrees (slight recline) to reduce back | | | | habits.[1] American Journal of Industrial |
| strain c. Ensure your wrists are straight | | | | Medicine 2002;41:221-249[3] Mathers C, Penn |
| when using the keyboard and mouse. d. Keep | | | | R. Health system costs of injury, poisoning |
| your feet flat on the floor - use a foot rest | | | | and musculo-skeletal disorders in Australia |
| if required.2. Smart StretchingComputer | | | | 1993-94. Canberra: Australian Institute of |
| operators who took frequent short stretching | | | | Health and Welfare, 1999. AIHW Catalogue No. |
| breaks, known as micro-stretch breaks (~60-90 | | | | HWE 12 (Health and Welfare Expenditure Series |
| seconds) every few hours, reported that it | | | | No. 6).[4] Licenblat B.Sc.(Psych) is a |
| was definitely effective in reducing | | | | Resilience Expert who helps people in |
| stiffness and muscle aches associated with | | | | business bounce back fast from pressure, |
| long hours at the keyboard, and reported | | | | stress and burnout in their work and life. |