3 Exercises for Stretching Your Forearms at Your Workstation

3 Exercises for Stretching Your Forearms at Your Workstation

Stretching at Your Workstation

Why is stretching important?

No matter how well a workstation is designed, problems may arise if attention is not paid to the way the work is done. Working at a computer often involves very few changes in body position. This lack of movement can lead to pain because the muscles become inactive, disengaged which then adds stress and overcompensation of other muscles. This ultimately leads to long term muscle imbalance, weakness and pain.

What can be done to minimize this strain?

Move more! We recommended you break for 3-5 minutes for every hour spent at your workstation.

Here are some other tips to implement in to your daily work time:

• Vary the work tasks. Break up keyboarding tasks work by doing other job duties or tasks that involve moving around or changing body position. Try to stand up and move around.
• Look away from the screen occasionally and focus your eyes on an object far away.
• Take regular rest breaks to ease muscle aches, eye strain and stress.
• Relax your muscles, stretch and change position.

Stretches for the hands and forearms at the workstation.

 

Stretching at your workstation

Stretching at your workstation

1. Start with your hand open – flex and extend all fingers and repeat 10 times.

Make a fist. Keep your thumb straight, not tucked under your fingers.

Slide your finger tips up your palm so the tips of your fingers are near the base of you fingers and you should feel a stretch. Do not force your fingers with your other hand if something is painful.

 

 

Lateral Wrist Mobility for your Wrist

Lateral Wrist Mobility for your Wrist

2. With your hand open and facing down, gently bend wrist from side to side, as far as possible. Hold for 3 to 5 seconds. Repeat 10 times.

 

 

 

 

 

Stretching - Wrist Mobility at Your Workstation

Stretching – Wrist Mobility at Your Workstation

3. Grasp your hand and hold your fingers with the other hand. Slowly bend your wrist down until you feel a stretch. Hold for 3 to 5 seconds. Relax. Repeat 3 times. Then slowly bend your wrist up until you feel the stretch. Hold and relax as above.