Prevent getting injuries from working daily at a computer
When working in front of a computer screen, the muscles in the neck and shoulders are constantly at work. The muscles work to stabilize the hands, shoulders, and head in the many repetitive small movements, so some of the small muscles are therefore constantly at work for many hours.
But you can prevent and reduce pain by moving your body while working.
We'll help you getting more variety in your work life.
Vary your working positions during the day
Change your sitting position on the chair several times.
Get up in standing position several times.
If possible, change your chair occasionally.
Move around your computer, mouse and keyboard
Move the keyboard further away or closer occasionally.
Move the mouse to the other hand, further away or towards the center etc.
Adjust the computer screen so that you alternate between height and distance.
Use shortcut keys (if necessary, have a printed overview of shortcut keys).
Switch between using a keyboard/mouse/mousetrapper/tablet.
Take active breaks away from your workstation
Take micro breaks of 2-5 minutes – take a short walk around the building, go get a cup of coffee/tea/water.
Do elastic band exercises – invite your coworkers to join and plan a fixed time daily.
Move your workplace
Find another location (another table or room) when your tasks allow it, for example while reading documents.
When possible, hold your meeting by walking (walk and talk) For example in a 1:1 conversation.
Go for a walk when you have phone conversations that does not require a screen.
Listen to your body
Notice how you feel while working.
If you tense up in your hands, neck, shoulders - then try to relax your hands a little and lower your shoulders.
Exercises to do at the office
Exercises in the office without tools
When you move, you give your neck and shoulders a break from the stationary position in front of the computer screen.
Make circles with the elbow
You must sit or stand. Bend your arms so that your fingertips rest on your shoulder. The back of the hand must point up towards the ceiling.Then draw large circles with both elbows. Make 20 circles one way and 20 the other.
Long neck
Interlace your fingers behind your neck. Make a "long neck" (pull the chin in so you get a double chin).
Press the head straight back and the shoulder blades together, and feel it tense. Hold the tension for 10 seconds and then release. Now let yourself fall forward and relax in arms and
main. Feel the pull in the neck and down between the shoulder blades. Stay in this position for 30 seconds while breathing deeply and calmly.
Repeat the entire exercise three times.
Nod to the neighbor
Sit straight on a chair. Pull the chin in to the chest so that you get a double chin.
Look straight ahead. In this position, the head is turned respectively to
right and left. Turn your head out as far as possible. Make at least 10 small nods in the extreme position
Exercises in the office with elastic bands
Physical activity and strength training in particular are effective against pain in the neck and shoulders. Research has shown that with just two minutes of daily exercise with elastic bands, you can avoid long-term pain and have less discomfort in your neck and shoulders.
The following are examples of relevant strengthening exercises for the neck and shoulders.
X
Hold the elastic in front of the body. Pull one arm diagonally upwards and the other diagonally downwards at the same time, so that the elastic is stretched diagonally in front of the body. Perform the exercise in reverse so that you "draw" an X.
Pull in front of chest
Hold the elastic in front of the body with the back of the hand turned upwards and the elbows extended. Pull the elastic out to the sides so that the elastic is stretched in front of the body.
Rotation
Hold an elastic band with both hands in front of your stomach. Have your elbows bent approx. 90°, with the palms pointing upwards by approx. shoulder width between the hands, pull the hands out to the side, rotate the arms outward so that the elastic is stretched.
Squeeze your shoulder blades together and lift and push your chest forward. Make sure the elbows stay in along the side. Slowly return to the starting position.
Advice for exercising
- Exercise preferably daily or at least three times a week. Preferably in three sets of 10 repetitions.
- Start with a light training elastic
You increase the degree of difficulty, ie. shorten the elastic or switch to a harder elastic when you can perform the same exercise easily and effortlessly +15 times. - You may experience sore muscles, especially at the beginning. It is not dangerous and it will subside again. Listen to your body and if you experience unpleasant pain, skip the exercise.
- Try to see if you can get your colleagues along. It will make it more fun and easier to do the exercises during the working day.