We are on a mission to avoid those injuries that keep you off work and stop you enjoying your home life. Many consider working at a desk can be a negative health factor. But it doesn’t have to be that way, especially in terms of posture.
We spend so long sat down at work or home, going to the gym, running or even cycling aren’t going to help you avoid those injuries, in some cases, they can compound the problem. Whether you are working in an office or at home, it’s time to look at your workstation and flip this around.
We are going to focus on a desk set up in this article, but it is possible to make any workstation from control rooms to production line zones, a positive environment with a little bit of anatomical knowledge and creativity.
Of course, the main thing we can do to avoid injuries is to take frequent breaks, to stand and walk around regularly. But there is a lot more we can do.
Your chair
Problem: The main issue with your chair is the fact you are sat with your legs bent, it’s irrelevant how much the chair cost you. Also, factor in that people rarely actually sit with their feet flat either on the floor or on a footrest. They tend to roll at the ankles causing increased instability around the knee joint. Did you know that the knee floats? It’s a sesamoid joint, so the muscles around it keep it stable.
Solution: Leg extensions will help stabilise the knee and increase synovial fluid. Sit up in your chair, lift one leg and extend it straight out, repeat this 10 times on each leg. The straightening of the knee will lubricate the knee joint and help stability.
Progression: Try using a resistance band around the ankle to add a load. Remember, slow and controlled. It’s not about creating a heavy force. It’s more about control.
Your monitor
Problem: Your neck tends to get used to that restricted range of movement, even with two or more monitors.
Solution: Use the monitor(s) as your minimum range. Ensure you can rotate your head past it/them and use other objects in the room to motivate you and gauge how far you are turning. Use our wellbeing videos to help you with the movements, in particular the chest stretches.
Progression: Link some stretches together. Neck, chest and shoulder stretches together will increase the movement in your neck. Self-massage will also help. We have covered this on our weekly videos.
Your mouse
Problem: Overuse of the mouse and extension of the forearm muscles can lead to painful areas and even tennis elbow.
Solution: Do some forearm stretches using the mouse. Slide the mouse towards you the push it away slowly with your wrists flexed you will feel a nice stretch down the forearm. Repeat this 10 times. Push it as far as possible and on the last one and try to hold the stretch for 15 secs. If you would like to see a video of this, let us know.
Progression: Try holding the stretch whilst applying pressure with the other hand and turning inwards to increase the stretch. Hold for longer if possible.
Make your desk your gym and leave work invigorated.
To help your team, and prevent injuries, why not ask about one of our workplace assessments. Working from home? No problem, we can do it virtually.