Stretching & Ergonomics
Here you can learn how to set up your workstation (Ergonomics), stretch to reduce fatigue and injury and energize (Be Well Break).

Ergonomics
is coordinated by Pima County's Finance and Risk Management Division, Safety and Loss Prevention. Site Code 10: 5295.

What is Ergonomics?: Ergonomics is an engineering discipline that addresses the effect work environments and tasks have on the worker. One branch of ergonomics deals with designing furniture and setting up workstations that avoid causing backache and muscle cramps.

Office Workstation Set-up Diagram
Office Workstation Set-up Checklist
Desk Stretches
Yoga Stretches at Your Desk

Take A Be-Well Break Today!

Even just 30 seconds can make a big difference to your energy level and to how well your body functions. When working at a computer, you should at least look away from your screen for 10 seconds every half an hour, though more often will further reduce eye strain. Take a minute every hour or two and stand up, stretch and take a deep breath. Here are ideas to break up the day:

Shoulder Roll: Roll both shoulders up, back, down and around in a wide circular motion. Repeat several times, then roll your shoulders in a wide circular motion to the front.

Elbow Press: Hold your arms out in front of you at shoulder height, palms facing down. Bring your elbows back while keeping your arms parallel to the floor. Hold for a few seconds and repeat.

Cat Stretch: Stand or sit with your arms outstretched in front of you. Interlock your fingers, palms facing your chest. Gently push your hands away from your body, allowing your shoulders to round and your back to arch. Hold for five seconds and release. Repeat 3 to 4 times.

Palm Massage: Lace your fingers together, leaving thumbs free. Slowly knead your left thumb into the palm of your right hand. Continue for 20 seconds, then repeat on your left hand.

Scalp Soother: Place thumbs behind your ears and spread your fingers on top of your head. Move your scalp back and forth slighty by making circles with your fingertips for 20 seconds.

Upper Body Stretch: Sitting or standing up tall, extend both arms upwards, keeping your shoulders away from your ears. Hold fo several seconds, then drop your right arm and gently reach your left arm to the right. Hold for several seconds then repeat with your right arm reaching.

Head/Neck Stretch: Slowly drop your head forward then gently return to an upright position. Then drop your head to the left, then to the right. Repeat each direction three times. With your chin down, make small rotations with your head to the left and right.

Wrist Rotations: Curl fingers into loose fists and roll fists around in a circle. Repeat continuously for a few seconds, then circle in the other direction.

Hand Stretch: Hold one arm out in front of you and bend your palm and fingers up. Use your opposite hand to apply gentle pressure until you feel the stretch. Hold for ten seconds. Then move your hands and fingers down and hold for ten seconds. Repeat on the other side.

Low Back Stretch: Sit or stand up tall. Leading with your chest, turn your torso over to the right, using your hands on your hips or on the side of your chair to gently stretch your low back. Hold for ten seconds then repeat on the other side.

Chest Stretch: Raise your arms to shoulder height with palms facing forward. Gently squeeze your shoulder blades together and open your arm wider. Hold for ten seconds.

Cross Sholder Stretch: Extend your right arm in front of you, then across your chest. Place your left arm just below the elbow of your right arm and gently hug your arm towards you. Hold for ten seconds then repeat with your left arm.

Shoulder Shrug: Relax your shoulders with your arms at your sides. Look straight ahead. Lift your shoulders up toward your ears and hold for a few seconds. Then exhale and let your shoulders and arms drop down. Repeat three times.

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