ergonomics

Exercise Menu

Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists

Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable Cross
Assisted Dips

Shoulder Exercises
Lateral Raise with Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells

Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift

Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips

Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl

Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs

Workplace Ergonomics

There is nothing more important than your health. That’s why we’re pleased to bring you information to help you take an active role in the management of your health.

Check out your workstation

You sit at your computer for eight hours a day, staring at the monitor and making the same tiny finger motions over and over. Your files are electronic, so you don’t even get up to go to a filing cabinet. After a full day of this, you’re tired — and maybe you even hurt.

People who work with computers have reported a variety of problems that can be related to work habits, workstation design or job design, according to the U.S. Department of Labor’s Occupational Safety and Health Administration (OSHA). These complaints include fatigue, eyestrain and irritation, blurred vision, headaches and pains in the neck, back, arm and muscles.

It doesn’t have to happen. Although the way you work in an office can put a strain on your body, there are things you can do to be more comfortable and to help prevent injuries.

Your work habits

Here are some basic tips, adapted from OSHA and other sources:

■ Take periodic breaks. The National Institute for Occupational Safety and Health (NIOSH) recommends a 10-minute rest after two hours of continuous computer use, or a 15-minute rest every hour for work that is repetitive or makes intense demands on your eyes. If possible, get up from your desk and walk around.

■ In between these breaks, give your eyes a chance to rest by occasionally looking away from the computer screen and focusing on an object at least 20 feet (about 6 meters) away.

■ Whenever you can, alternate tasks that use the computer with those that do not. For example, after a long session at the keyboard, make a phone call or go pick up your mail.

■ Try our desk exercises to relax and stretch your muscles.

■ Sit up straight in your chair. Good posture keeps your body in the proper alignment to reduce muscle strain.

If you have pain or discomfort despite these precautions, consult your company medical or human resources department to help you find the best way to work comfortably. Many companies will provide special equipment for employees who need it.

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