Physical Health

As we are all spending more time at home you may be missing your usual physical exercise routine, but looking after your physical health is an important part of maintaining your overall wellbeing.

QMU Sports App

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Workstation exercises

Posturite has some recommendations and exercise to reduce aches and pains. Read these recommendations below or download the full PDF guide

Why stretch?

No matter how well the workstation is designed, problems may arise where work organisation is poor and disrupted. Working at a computer often involves few changes in body position. This lack of movement can lead to muscular aches and pains.

Recommendations to reduce aches and pains

Regularly vary work tasks, looking at organisation of the working day
Break up 'on-screen' activities with micro-breaks - tasks which involve movement, stretching and changes to body position
Try standing during some tasks and moving away from the workstation, for short periods, where possible.

Stretches for wrist, hand and forearm

1. Make a fist; ensuring thumb is straight, not tucked under fingers (1a). Slide fingertips up palm, tips of fingers moving towards base of fingers, until stretch is felt (1b). Hold for slow count of 10. Repeat 3-5 times

2. With hand open and facing down, move wrist from side to side, until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times.

3. With elbow held close in to side of body, slowly rotate palm upwards and then downwards until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times.

4. Holding upper part of hand with other hand, slowly bend wrist down and then upwards until stretch is felt at each extreme. Hold each for slow count of 10. Repeat 3-5 times.

5. Sitting with elbows out and palms together, slowly rotate palms down until a stretch is felt. Hold for slow count of 10. Repeat 3-5 times.

Stretches for neck and shoulders

1. Sit or stand upright. Without lifting chin, glide head straight back until a stretch is felt. Hold for slow count of 10. Repeat 3-5 times.

2. Drop head slowly to one side, taking ear towards shoulder until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times each side.

3. Raise shoulders towards ears until slight tension felt across tops of shoulders, Hold for slow count of 10. Release and repeat 3-5 times.

4. Sitting with back supported, slowly roll shoulders up and backwards in circular motion. Repeat 10 times.

Stretches for back

1. Interlace fingers and lift arms above head, keeping elbows straight. Pressing arms back, slowly stretch to one side. Hold for slow count of 10. Repeat 3 - 5 times each side.

2. Hold right arm with left hand just above elbow. Gently push elbow towards left shoulder until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times to each side.

3. Interlace fingers and lift arms above head. Slowly lean backwards until stretch is felt. Hold for slow count of 10. Repeat 3 - 5 times.