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This set of 5 isometric exercises
was prepared by the Ergonomics Faculty
of the Central Labour Institute.

Sequences of exercises cover various areas of the body and different groups of muscles, particularly important in light of the functioning of the human skeleton while working with mPosition.
The exercises cover the following areas of the body:
  • Neck – exercise 1
  • Hands and wrists – exercise 2
  • Shoulders – exercise 3
  • Body – exercise 4
  • Legs – exercise 5

In order to reduce the risk of muscular and spinal aches, it is recommended to:

  • Taking advantage of breaks while working. Persons who work with a computer for at least half of their working time are entitled to a five-minute break after every hour of work (Journal of Laws No. 148, item 973)
  • Do at least three of the proposed exercises during every break
  • Altering the position of the body often
  • Do the isometric (static) exercises while also undertaking other types of physical activity, more dynamic ones (swimming, fitness, jogging, dancing)
Exercises for the neck

Pushing the head back

Sit straight and comfortably, relax, do not rest your back against the backrest. Place one hand on your chin and try to push it back gently. Hold the position for about 5 seconds, then relax. Repeat this exercise five times.

Bending the head sideways

Sit straight and comfortably, relax, do not rest your back against the backrest. Bend your neck gently to the left then place your left hand on right temple and gently pull the head to the left. Hold this position for five seconds and then relax. Repeat the same exercise in the opposite direction. Repeat three times.

Stretching 1

Sit straight and comfortably, relax, do not rest your back against the backrest. Place your arms behind yourself and lift them to the height of your shoulder/neck. Splay your fingers and twist your forearms gently in the direction of your body. Hold the stretched position for 5 seconds and then relax. Repeat five times.

Stretching 2

Sit straight and comfortably, relax, do not rest your back against the backrest. Straighten up a hand and lift it up to the height of your shoulder, fingers pointing downwards. Use your other hand to gently stretch the fingers and stretch them for five seconds, then relax. Do the same for the other arm. Repeat five times.

Stretching

stratching
Sit straight and comfortably, relax, do not rest your back against the backrest. Lift one arm up, trying to reach as high as possible with your fingers. Hold the position for five seconds, relax and then do the same for the other arm. Repeat five times.

Semaphore

Sit straight and comfortably, relax, do not rest your back against the backrest. Lift both of your arms up sideways to the level of your shoulders. Place one hand on the back of your neck, the other one on your back. Hold this position for about five seconds, then change the position of the hands, trying to switch them behind your back, not in front of yourself. Repeat five times.

Bending

Sit straight and comfortably on the edge of the armchair. Relax and do not rest your back against the backrest. Place your hands on the back of your head, elbows pointing sideways. Lean your body forward while simultaneously moving your elbows forward so as to place them between your knees. Hold this position for 10 seconds, then straighten back up and place your hands on your knees. Repeat five times.

Twisting the body

Sit straight and comfortably on the edge of the armchair. Relax and do not rest your back against the backrest. Place your hands on the back of your head, elbows wide apart. Hold this position for five seconds. Twist the body to the left while maintaining the elbows wide apart. Hold this position for five seconds. Return to the straight position and place your hands on your knees. Repeat five times.

Stretching 1

Sit straight and comfortably on the edge of the armchair. Relax and do not rest your back against the backrest. Move one foot forward, its heel resting on the floor. Bend your body forward, reaching for the tip of your shoe with your fingers. Pull the foot towards yourself and hold this position for five seconds. Repeat five times for each leg.

Stretching 2

Stand with your legs apart. Gently bend your forward leg at the knee, moving your body forward. Hold the stretching position for 5 seconds, relax and repeat the same exercises for the other leg. Repeat five times for each leg.
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