On-Site physiotherapy & office ergonomics
Rose clinic physiotherapy offers professional On-site physiotherapy service to prevent work related injuries for the employees in London. Poor sitting posture and inefficiently designed workspaces are major causes of work related injuries such as: neck-shoulder problems, backaches, headaches and stress which are the main reasons for lost work time.
Currently about 70% of the work force in London sits on the job or in front of computers. With so much work being done in seated position, our creative On-Site physiotherapy programme is of greater importance than ever before. Today, most jobs in London require people to perform in seated or uncomfortable position for long periods of time. Therefore Rose clinic On-Site physiotherapy in London could help you with proper sitting posture and preventing possible work related injuries.
Useful On-Site physiotherapy advice and stretching techniques
- Take frequently short break.
- Take regular deep breath, at least every 10 minutes.
- Stretch out all your muscles regularly.
- Rotating your head (neck) to left and right.
- Rolling your shoulders forwards and backwards.
- Bend your head forward, so your chin touches your chest. You should feel a stretch in the back of your neck.
- Tip your head back so you are looking at the ceiling.
- Tip your right ear toward your right shoulder. With your right hand hold your head above your left ear. Fasten your left hand to the chair which you are sitting on and bend to the right side to stretch your left arm. Finally pull your head with your right hand to your right shoulder. You should feel stretch in your left shoulder (Trapezius M) and arm. Repeat to the other side.
- Turn your head to the left, so you are trying to look over your left shoulder. Provide gentle overpressure to the right side of your jaw with your right hand. Repeat to the other side.
- Place your hands at the small of your back. Lean back and look up to relieve pressure on your lower back.
- Hold each stretch for 15 seconds and repeat 5 times. Do these stretching at least six times throughout the day.
- Do not continue any exercise that cause pain, numbness or tingling and consult your GP or On-Site physiotherapy.
Ergonomic tips to prevent work related injuries:
- Having enough workspace to avoid improper postures during work activities.
- Position your telephone within reach of your non-dominant hand.
- Telephone headsets are preferred to allow both hands to be free and neck injuries are avoided.
- Overhead lighting should come from the side and not directly above the bureau.
- Minimized noise in the workplace.
- Controlled temperature and air quality.
- Tops of computer terminals should be at eye level, keyboards angled, movable, and mouse pads installed.
- Sitting posture at your computer desk: feet flat on floor, knees at 90 degree, pull your Abdominal muscle in to correct your spinal column .
- Wrists should not be supported on edge of table, but can be supported on palms or on wrist supports.
- Document holders should be at eye level to avoid eye muscle fatigue.
- Head should be kept in neutral position.
- Your work chair should be stable, adjustable for height, and equipped with rollers, lumbar.