Exercises at the workplace during PC work

Introduction

Physiotherapeutic exercises at the workplace offer an effective compensation for the lack of movement and can intensively counteract the forced posture at the desk. These exercises require little time and can best be performed at the workplace together with other employees. With a targeted exercise program (a so-called back school), every employee should start as a preventive measure before any complaints arise.

In addition to the ergonomic conditions of the workplace, a regular exercise program and additional sports activities during leisure time are prerequisites for success. Physiotherapists (ideally with the additional training Ergo-Phys-Consult) are the right movement consultants on site. They analyze and advise on individual problems of individual employees and offer workplace-related workshops for specific groups. In the context of these workplace-specific back schools with the topics:

  • Movement,
  • Healthy working,
  • Relaxation and
  • Stress management, every employee can easily learn an appropriate exercise program.

Which relaxation exercises can I do at a PC workstation?

Relaxation exercises are important for the back and neck as well as for the arms and eyes. For the back and neck, it already helps to leave the usual position in front of the PC for a few minutes and walk around. In this way the tense posture is released.

These small movement units should be performed approximately every 45 minutes. Usually it is sufficient to move for one or two minutes. It is helpful to place the printer in the next room, for example.

This means that you have to get up regularly to fetch printed documents. For the eyes, it is usually sufficient to let your gaze wander into the distance from time to time. A view out of the window is ideal.

Closing your eyes for a few seconds can also lead to relaxation. The arms can be relaxed by shaking them out regularly. Small stretching exercises are also helpful. You can, for example, interlock your hands, stretch your arms forward and then turn your palms forward. In this way, shoulders and forearms are stretched and relaxed.