Stretching Exercises at Your Desk

WHAT IS THE PROBLEM?

People are spending more and more time at a desk in front of a computer screen. As we were not designed to hold these kinds of positions for long periods of time, it is possible to feel pain and discomfort in our muscles after too long a period in front of your screen.  Therefore, it is suggested that we change position often, and simple stretching exercises that can be performed at the desk can help to do that.

WHY STRETCH?

Better flexibility reduces the risk of injury and just makes you feel better.

BEFORE YOU STRETCH

Before attempting any of these stretches you must be in good health and if you are unsure if you are or not - please consult your your doctor first. Birkbeck, University of London shall  not be held responsible for any injuries to persons  trying these exercises.

WHEN AND HOW TO STRETCH

Try to break for 5-10 minutes once in every hour of continuous sitting at your desk/screenVDU work and do 3-4 of the exercises.  Try to do exercise number 1 more frequently. Adopt a good posture with shoulders and arms relaxed. Perform each stretch smoothly and SLOWLY, avoid jerky  movements. Hold each stretch for a count of 6. Repeat each stretch 6 times. Stop if you feel discomfort at any time.

1. NECK STRETCH

Sit tall. Keep face forward, try to touch your left shoulder with your left ear. Hold. return head upright. Repeat on the right. Do not tense or hunch shoulders.

2. ARM STRETCH

Straighten your arms out. Stretch your wrists back. Touch your shoulders and repeat.

3. SIDE TWIST

Stand up, feet apart, hand on hips. Gently twist around as far as comfortable to the right. Relax. Repeat on the left.

4. SHOULDER ROLL

Sit (or stand) with good posture. Raise your shoulders and rotate 2 or 3 times in a forward direction. Do the same in a backward direction.

5. WRIST PULL

Put shoulders back and down. Flex your wrist. Make a fist. Rotate your wrist outwards. Keep your arm close to your body.

6. EXECUTIVE STRETCH

Stand (or sit) with good posture. Place your hands in your lower back. Push your hips forward and your shoulders back to arch your spine. Relax.

7. ARM STRETCH

Grasp your left elbow with your other hand as shown. Pull the elbow behind and towards your head. Feel a stretch. Relax. Repeat on the right.

8. FINGERS

With palms face down, spread your fingers as wide as possible. Hold for a few seconds then relax your fingers.

9. GET UP AND WALK ABOUT

FINALLY

If you are experiencing any aches and pains which you think may be attributed to VDU use, please contact the Safety Office by email at healthandsafety@bbk.ac.uk.