Table of exercises

With the increasing use of data visualisation equipment, various visual and musculoskeletal disorders have appeared, such as pain in different areas of the spine or in the arms and legs. The long workout involves the fixation of some muscular and articular zones (spines and spinal column) and the fast workout of others (elbows and hands).

To avoid injury, as well as adapting your work equipment to your body, it is advisable to take into account a series of physical exercises.

You can consult the exercises below or print out the ergonomics brochure (with the configuration of the workplace and the exercise table). We also provide you with the diptych Configure your workplace in 10 steps and recommendations for the Prevention of eye fatigue.

Spine and arms

Back and arm exercises: back arching, upper stretching and shoulder rotation
1. Back arch – 2. Upper stretch – 3. Shoulder rotation

Legs

Legs exercises: Toe up, toe down, leg suspension and ankle flexion and extension
1. Toe up, toe down – 2. Leg suspension – 3. Ankle flexion and extension

Spine

Cervicals exercices: Tilt the head backwards - Tilt the head forwards - Turn the head to the left and to the right - Tilt the head to the sides- Rotate the head
1. Tilt the head backwards – 2. Tilt the head forwards – 3. Turn the head to the left and to the right – 4. Tilt the head to the sides- 5. Rotate the head

Hands and wrists

Hand and wrist exercises
1. Place your palms at 90°. Place your palms at – 90°. Close your fists – 2. Separate your fingers. Put your fingers together. Close your fist – 3. Place your fingers at -90°. Open your hands. Let your arms fall.

Visual fatigue

Working for long periods of time in front of the computer requires an eye strain that can lead to irritation or eyestrain. To avoid this, you can carry out the following exercises:

  • In continuous tasks in front of the computer, you should periodically let your eyes rest by looking away from the screen and focusing on a distant point, as far away as possible. During the time you are looking at this distant point, you should focus on different distances from your work environment.
  • Another exercise consists of covering the eyes by placing the elbows on the table, with the palms of the hands placed on the orbits. Avoiding pressure on the eyeballs, cross your fingers in front of the bridge of your nose to prevent light from entering and close your eyes for 15 seconds, while taking a deep breath. Next, uncover your eyes.
  • You can also simply scrub your eyeballs.
Eye exercise: focus at different distances