#1 Eye Exercises #3 Musculoskeletal

 Blinking Exercises
 Yawning
 Expose eyes to natural light  Inhale slowly through the nose and
 Close eyes exhale slowly through the mouth
 Slowly and gently move eyes to the  Tilt head towards each side of the

10 Ways to be ceiling, then slowly down on the floor

 Hold one finger a few inches away
from the eye and focus and slowly
Healthy in the Office move finger away
#2 Back Exercises
By: Crystal Huynh  Lie on back with both knees bent and
feet flat on the floor and slowly raise
CUIN 3313
head and shoulders, keeping hands on
Spring 2019 across the chest
 Lie on back with both knees bent and
feet flat on the floor with arms lying
at the sides, tighten stomach
muscles, squeeze buttocks, and
slowly raise hips into the air
 Stand with back against a wall and
feet slightly apart, slide into a half-
sit. Hold as long as you can, slide
back up
should and hold
 Turn head both sides and slightly and
look down as if looking in pocket and
hold
 Slowly bring shoulders up to the ears
and hold. Rotate should back and
down
 While sitting, slowly rotate each foot
from the ankle. Rotate in one
direction and the opposite direction
 While sitting, drop arms to the side
and shake hands downward gently
 Massage the inside and outside of the
hand using thumb and fingers
 Hold arm straight out in front and
pull hand backwards and downwards

#4 Desk
 Make sure there is clearance for
knees, thighs, and feet
 If desk is too low and can’t be
adjusted, place sturdy boards or
blocks under the desk legs; if too high
and can’t be adjusted, raise chair
 Use footrest to support feet as
needed
 Do not store items under desk
#5 Chair
 Use a chair that supports spinal
curves
 Adjust height so feet lay flat on the
floor
#6 Monitor
 Place monitor in front, about an
arm’s length away
 Top of screen should be at or slightly
below eye level
#7 Posture
 Sit back in chair
 Sit upright with head over shoulders
 Move chair close to desk
References
#8 Eye Protection
Canadian Centre for Occupational Health and
 Windows should be covered with Safety. (2019). Working in a sitting
binds position- overview. Retrieved from
 Monitor should be in a softly lit, dim https://www.ccohs.ca/oshanswers/e
area rgonomics/sitting/sitting_overview.ht
 Blinking ml
 Rest eyes
Mayo Clinic. (2019). Office ergonomics: your
how-to guide. Retrieved from
https://www.mayoclinic.org/healthy-
#9 Eye Break lifestyle/adult-health/in-
depth/office-ergonomics/art-
 Take a vision break every 15-20 20046169
minutes
National Institutes of Health. (2019). Health
and wellness. Retrieved from
https://www.ors.od.nih.gov/sr/dohs
#10 Micro Break /HealthAndWellness/Ergonomics/Pag
es/exercises.aspx#eye
 Between repetitive tasks:
 Stretch Princeton University. (2019). Ergonomics &
 Stand up computer use. Retrieved from
https://uhs.princeton.edu/health-
 Move around
 Or do a different work task resources/ergonomics-computer-use
Spectrum Physio. (2012). Workplace posture
and ergonomics. Retrieved from
https://www.thephysiocompany.com
/blog/workplace-posture-and-
ergonomics
Whowell, M. (2017). Workplace ergonomics:
take a break!. Retrieved from
https://apexfacility.com/blog/workp
lace-ergonomics-take-a-break/