Table of exercises

With the increasing use of data visualisation equipment, various visual and musculoskeletal disorders have appeared, such as pain in different areas of the spine or in the arms and legs. The long workout involves the fixation of some muscular and articular zones (spines and spinal column) and the fast workout of others (elbows and hands).

To avoid injury, as well as adapting your work equipment to your body, it is advisable to take into account a series of physical exercises.

You can consult the exercises below or print out the Ergonomics brochure (with the configuration of the workplace and the table of exercises). We also provide you with the diptych Configure your workplace in 10 steps and recommendations for the Prevention of eye fatigue.

Arms

Shoulder exercises

Shoulder rotation

Upper stretch

Upper stretch

Legs

Feet up and down

Tipup, tip down

Leg suspension

Leg suspension

Stretch out one leg and flex the ankle vertically

Ankle flexion and extension

Back

Sitting, bend and hug one leg, arching your back towards your knee

Arching the back

Sitting down, stretch both arms upwards with your fingers stretched out.

Upper stretch

Spine

Different cervical exercises

  1. Inclina el cap endarrere
  2. Inclina el cap endavant
  3. Gireu el cap a esquerra i dreta
  4. Inclina el cap als costats
  5. Roteu el cap

Hands and wrists

Hand and wrist exercises
  1. Put your palms at 90°
    Put your palms at – 90°
    Clench your fists
  2. Spread your fingers apart
    Fingers together
    Make a fist
  3. Set the fists to -90°
    Open your hands
    Let your arms fall

Visual fatigue

Working for long periods of time in front of the computer requires an eye strain that can lead to irritation or eyestrain. To avoid this, we can carry out the following exercises:

  • In continuous tasks in front of the computer, we have to let our eyes rest periodically, taking our eyes off the screen and focusing them on a distant point, as far away as possible.
  • During the period of looking at this distant point, we have to focus on different distances from our work environment.
  • Another exercise consists of covering the eyes by placing the elbows on the table, with the palms of the hands placed on the orbits. Avoiding pressure on the eyeballs, the fingers are held in front of the nose bridge to prevent the light from entering, then the eyes are closed for 15 seconds, while breathing deeply. Next, we uncover our eyes.
  • We can also simply scrub our eyeballs.