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A healthy workspace in your home.

Nowadays, many jobs require you to work every day in front of your desk and computer. Ergonomics has an important role to play in this respect. The screens we look at, the computer mouse in our palm, the desk and above all the chair on which we sit for hours. Each element of this environment must be individually designed and adapted to the needs and physical characteristics of each user.

Fortunately, many adjustments are available on current models of office chairs and desks. We offer you a set of 5 exercises developed by the Ergonomics Department of the Central Work Institute, for your well-being and comfort. The sequences of exercises work different parts of the body and different muscle groups that are particularly important from the point of view of the musculoskeletal load during sitting work.

Move your head back

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Sit upright and comfortable, relax, do not lean against the backrest. Place your chin in the palm of your hand and gently try to push it back. Hold for 5 seconds and release. Repeat 5 times.

Tilting your head to the side

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Sit upright and comfortable, relax, do not lean against the backrest. Gently tilt your head to the left. Then raise your left arm and place your hand on your right temple before gently pushing your head to the left. Hold for 5 seconds and release. Switch sides. Repeat 3 times.

Stretch 1

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Sit upright and comfortable, relax, do not lean against the backrest. Place your hands together in front of you at shoulder/neck height. Spread your fingers and gently turn your wrists towards your body. Hold the stretch for 10 seconds and slowly release. Repeat 5 times.

Stretch 2

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Sit upright and comfortable, relax, do not lean against the backrest. Raise your right arm, facing you, to shoulder level, fingers pointing down. With your other hand, gently stretch your fingers and hold the position for 5 seconds. Release and switch sides. Repeat 5 times.

Stretch 1

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Sit upright and comfortable, relax, do not lean against the backrest. Raise your arm up and try to reach the highest point possible. Keep your torso straight. Hold for 5 seconds. Switch sides. Repeat 5 times.

Stretch 2

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Sit upright and comfortable, relax, do not lean on the backrest. Spread your arms in a cross at shoulder height. Place one hand at the base of your neck and the second hand on your back. Hold the position for 5 seconds and then reverse the hands, keeping the arms behind you (back to the starting position). Repeat 5 times.

Torso Tilt

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Sit upright and comfortable, relax, do not lean against the backrest. Place your hands at the base of your neck, making sure to keep your elbows apart. Tilt your torso forward, gradually tightening your elbows until your head is between your knees. Hold for 10 seconds. Return to the starting position and place your relaxed hands on your knees. Repeat 5 times.

Torso Pivot

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Sit upright and comfortable, relax, do not lean back. Place your hands at the base of your neck, making sure to keep your elbows apart, and hold for 5 seconds. Rotate the entire torso to the left, keeping the elbows apart. Hold the position for 5 seconds. Return to the original position and place relaxed hands on knees. Switch sides. Repeat 5 times.

Stretch 1

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Sit upright and comfortably in the front of the chair, relax, do not lean against the backrest. Extend one leg out in front of you and rest on the floor. Tilt your torso forward, reaching for the tip of your shoe. Bring your toes toward you while keeping your heel on the ground and hold for 5 seconds. Repeat 5 times for each leg.

Stretch 2

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Stand with your legs one step apart. Gently bend your torso forward with your knee bent. Hold for 5 seconds, release and switch sides. Repeat 5 times for each leg.