5 easy exercises you can do in the office!

Office and administration work injuries; although are not the most prevalent in the workforce, still record numerous WorkCover claims each year. These claims principally include strains, sprains, repetitive, and over-use injuries. There are a number of tools and strategies that are able to be implemented in an office workplace including: ergonomic assessments, manual handling training, and stretching and exercise prescription. Exercise can include walking to the bathroom, kitchen or photocopier, to get the mail, eating away from the desk or going out for lunch.

Whether working full-time, part-time or casual, it only takes as little as 10 minutes to complete 5 exercises (some can even be completed at the desk) which can help to reduce injuries, increase energy, and break the mental drain. They can even be split over the day if it’s busy, these body weight exercises are possible anywhere! The most beneficial part of completing exercises are to break up the long hours of repetitive postures and movements by allowing your body to reset. Exercise resets the body into the proper, neutral positions which elicit the least compensation from the support structures of the body (ligaments, tendons, muscles).

An example of how easy office “exercise” can be:

1. Shrugs (desk) – 2 sets of 10 repetitions

• Arms resting by sides, slowly elevate shoulders towards the ears, then at the top, slowly depress shoulders towards the floor.

2. Wrist circles (desk) –  2 sets 10 repetitions clockwise and 10 anti-clockwise

• Raise hands to the front of the body, make fists with hands, and then make full rotation circles clockwise and anti-clockwise.

3. Mini Wall Push-ups – 2 sets of 10 repetitions

• Start by standing arm’s length away from a sturdy wall. Place hands straight out in-front of body onto the wall, slightly wider than shoulder width apart. Keeping back in the neutral position, slowly bend elbows out to lean chest towards the wall. When face is close to wall (10-15cm) push hands into wall to push body backwards.

4. Calf Raises (standing) – 2 sets of 10 repetitions

• Stand up straight, next to a wall if you have difficulty balancing. Keeping knees locked, rise up on both feet onto toes, and then control the downward part of the motion without touching the ground with your heels.

5. Straight arm circles (standing) –  2 sets 10 repetitions clockwise and 10 anti-clockwise

• Raise arms to the side of the body, and then make full rotation circles clockwise and anti-clockwise.

Advantage Injury Management Services is able to provide and organise an Exercise Physiologist or Occupational Therapist to come out to prescribe and demonstrate proper exercises aimed to prevent possible injuries in the future. This advice can be prescribed in conjunction with, for example, our Ergonomic or Manual Handling training; all you have to do is ask! Feel free to contact us to discuss if you think this would be beneficial to your business, we’d love to hear from you!

Blog – Tara Optland (Exercise Physiologist)