Pain at Work? Come on, do a stretch
Often complaints in the muscles and skeleton are considered to be expected. However, it turns out that this complaint can continue to be a serious condition that can even cause injury. These complaints occur due to inappropriate work positions, excessive workloads, repetitive static work movements, and others. A stationary work position tends to saturate the muscles so stretching is needed between work. Stretching that can be done is with Workplace Stretching Exercise (WSE).
What is Workplace Stretching Exercise (WSE)?
Workplace Stretching Exercise (WSE) is a stretch done on the sidelines of work and is still carried out in the work area. Workplace Stretching Exercise (WSE) uses the principle of stretching movements in the neck muscle group to the leg muscle group.
Stretching the muscles is done with gradual movements, each movement is held for a count of 8 to feel the pull on the muscles that are focused. Stretching is done periodically after ± 1-2 hours in the same position while working for 5-10 minutes.
How to Do Workplace Stretching Exercise (WSE)?
Neck Stretch
• Lifting and lowering the head, hold the head position for a count of 8 for each movement.
• Tilt the head to the right and left, and hold the head position for a count of 8 for each movement.
• Turning the head for a count of 8, do the same in the opposite direction.
Shoulder Stretch
• Connect your palms and then push them above your head and hold for a count of 8.
• Connect the palms of the hands then push in front of the body and hold for a count of 8.
• Connect the palms of the hands then push behind the body and hold for a count of 8.
• Connect your palms and then pull your arms down until they touch your toes, hold for a count of 8.
• Pull the right elbow bent back in line with the head and hold with the help of the left hand for a count of 8, do the same with the left arm.
• Pull the right arm to the left in line with the shoulder and hold with the help of the left hand in a crossed position then hold for a count of 8, do the same with the left arm.
• Rotate your shoulders forward for a count of 8 and do it the other way around.
Waist and Back Stretch
• Sitting facing forward, rotate your waist to the right by moving your arms towards the right of the chair so your face is facing the right, and hold for a count of 8, do the same to the left.
• Pull your right elbow to your left thigh and hold it with your left hand for a count of 8. Do the same for the left arm.
• Raise the right arm then push the body to the left side and hold for a count of 8, do the same with the left arm.
• Push your back forward using both hands and hold for a count of 8.
Leg Stretch
• Lift the right leg then bend and hold using both hands for a count of 8, do the same with the left leg.
• Lift the right leg and bend it towards the left, hold for a count of 8. Do the same on the left leg.
• Bend your right leg back in a standing position and hold it with your right arm for a count of 8. Do the same on the left leg.
• Straighten your right leg forward and place it on a chair, hold for a count of 8. Do the same on the left leg.
Finger Stretch
• Bend both palms 90 degrees up and down for a count of 8.
• Stretch the fingers by grasping first then stretch for a count of 8.
• Push both palms facing each other for a count of 8.
• Turn your palms in a grip for a count of 8.
• Relax your palms while shaking them for a count of 8.
The benefit of this Workplace Stretching Exercise (WSE) is to prevent injuries such as muscle cramps, this is because strong and flexible muscles can withstand loads better than strong but stiff muscles and make the body more relaxed by reducing muscle tension.
Therefore, don't forget to do a Workplace Stretching Exercise (WSE) while working to reduce complaints of pain or pain in the muscles and body framework so that the body does not feel too tired.
