The Importance of Office Ergonomics
Whether you’re working in the office or working from home, a poorly designed workstation along with bad habits can lead to a variety of injuries, health problems, and other complications.
Proper workstation setup, work practices, and even a stretching routine can go a long way to eliminate discomfort and prevent injuries from occurring. ASI has helped a wide variety of clients all across Canada to improve their office ergonomics to help reduce down-time, increase efficiency, and enhance workplace morale. Contact us today to learn more about our ergonomic assessment services and to take your office/workplace set-up to the next level of comfort and efficiency.
Ergonomic Checklist for Work Station Safety
Ergonomic Stretches
Ergonomic Office Stretches & Exercises
Upper Body Arm Stretch
- Clasp hands together above your head with the palms facing outward
- Push your arms up, stretching upward
- Hold the pose for 10-30 seconds and repeat 2-3 times
Stretch 1: Upper Body & Arm Stretch
Triceps Stretch
- Raise your arm and bend it behind your head
- Use your other arm to pull the opposite elbow toward your head
- Hold for 10-30 seconds and repeat 2-3 times
- Repeat on the other side
Stretch 2: Triceps Stretch
Neck Stretch
- Place both arms behind your back
- Start with your head in a comfortable and aligned position
- Slowly tilt head to one side and feel the stretch on the side of the neck
- Hold stretch for 10-20 seconds and repeat 2-3 times
- Repeat on other side
Stretch 3: Neck Stretch
Shoulder Shrugs
- Raise both shoulders up at once towards your ears in a shrugging motion
- Drop your shoulders and repeat
- Repeat 10 times with rolling your shoulders forwards and 10 times going backwards
Stretch 4: Shoulder Shrugs
Seated Prayer Position
- Sit with your palms together and with your elbows on the table in a pray position
- Lower your hands and forearms towards the table until you feel a stretch
- Slowly tilt head to one side and feel the stretch on the side of the neck
- Hold this position for 5-7 seconds and repeat 2-3 times
Stretch 5: Seated Prayer Position
Upside Down Prayer Stretch
- Stand with your hands in a prayer position in front of you
- Drop your hands between your legs with your hands facing the ground
- Raise your hands while your elbows spread apart
- Hold at the top for 5-7 seconds and repeat 2-3 times
Stretch 6: Upside Down Prayer Stretch
Torso/Trunk Rotation
- Raise one leg and cross it over the other while in a seated position
- Reach over the raised leg with the opposite arm
- Twist your torso towards the side of the elevated leg while pushing in the opposite direction
- One arm pulls your leg across while the other pushes against the back of your chair
- Hold pose for 10-30 seconds and repeat on the other side
Stretch 7: Torso/Trunk Rotation
Lower Back Extension
- Sit upright on the edge of your chair
- Play both hands upside down on your lower back
- Push with your hands while extending your chest up and outwards
- Take deep breaths, hold at extension for 5-7 seconds and repeat 2-3 times
Stretch 8: Lower Back Extension
How ASI Can Help With Proper Ergonomics
Auspice Inc. is an approved supplier of ergonomic assessments for offices/workplaces – both virtual and in person. An ergonomic assessment will help evaluate your work space from an ergonomics perspective to find opportunities to improve office setup, work positions, and postures.
Whether it’s to improve your comfort with working from home or enhancing the ergonomics of an office space, ASI can help. Schedule an ergonomic assessment today!
