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Ergonomic Exercises

Arif Nurma Etika


Ergonomic Exercise
Merupakan latihan yang dilakukan di
tempat kerja untuk mengurangi
sakit kepala, Eyestrain, Neck, Back,
Shoulder and Wrist pain.
Ergonomic exercise ini seharusnya
dilakukan dengan teratur di tempat
kerja
Ergonomic Exercises

Remember! that these exercises


should not cause any pain or
discomfort.
Hands and Wrists
Shoulders and Neck
Upper Body
Releasing Tension
Hand and wrist

Exercise 1
Extend hand and
make a fist several
times
Exercise 2
Bend hand at knuckle joint, keep fingers straight and extend, repeat
Exercise 3
Clasp hands, turn right palm up
and hold, then turn palm down,
hold and repeat
Exercise 4
With elbows straight, grasp hand and
bend wrist down, change to palm and
pull upwards and back. Alternate with
both hands.
Shoulders and Neck

Exercise 1
Sitting, elbows up and hands behind
head, pull elbows back and stretch up,
then bring elbows to meet at the front,
repeat
Exercise 2
Sitting, elbows at shoulder height,
bend arms touching shoulders and
extend, repeat
Exercise 3
Sitting hands joined and extended
above head, relax the head and gently
sidebend to the left and right, keeping
the body straight
Exercise 4
Sitting, relax shoulders, then shrug
and shorten the neck. Repeat several
times
Exercise 5
Sitting with both hands behind back,
one palm between shoulder blades,
other hand pushing down on elbow.
Change sides to include both sides.
Repeat
Exercise 6
Standing or sitting; turn head to right
and to the left keeping head up and
back straight. Repeat
Upper Body
Excercise 1
Sitting, one arm across chest with the other arm pressing above the elbow, turn chin into the
shoulder, change sides and repeat
Exercise 2
Sitting, elbows at shoulder height with
hands above elbows, rotate elbows
and upper body to the left and then to
the right in a smooth action
Exercise 3
Sitting, elbows at shoulder height with
arms bent to chest, extend arms
sideways and back.Bring arms forward
and repeat
Releasing Tension
Exercise 1
Sitting, feet on the floor and hands on
knees, extend legs and arms to full
stretch, fingers and toes extended,
then sit back and rest. Repeat
Exercise 2
Sitting, alternate toe touching, gentle
stretching movement, one hand to
alternate foot, other hand above
head.The head should look up to the
raised hand
Exercise 3
Time away from your work station is
essential, walking will help you
straighten your body and exercise
limbs generally
Exercise 4
Sitting, both hands behind back, one
over the shoulder, the other from
behind the back, try to link
hands.Change sides and repeat
Senam mata
1. Layangkan pandangan anda ke arah kanan
sejauh mungkin, hingga bola mata anda berada
di sudut mata. Ingat! Layangkan sejauh yang
anda bisa

2. Lakukan hal yang sama ke arah kiri

3. Ulangi beberapa kali (4-7 ) kali. Diantara


pengulangan kedip-kedipkan mata anda agar
tidak lelah

4. Layangkan pandangan anda ke atas, sejauh


mungkin. Cobalah untuk memandang langit-
langit tanpa merubah posisi kepala anda
Senam mata
5. Lakukan halyang sama ke arah bawah

6. Ulangi beberapa kali. Jangan lupa kedip-


kedipkan mata diantara pengulangan

7.Lakukan hal yang sama, kali ini arah diagonal


dari sudut mata kiri atas ke sudut mata kanan
bawah dan sebaliknya

8.Ulangi beberapa kali. Jangan lupa kedip-


kedipkan mata diantara pengulangan
Senam mata
9. Putar-putar bola mata anda searah jarum jam 4
kali
10. Putar-putar bola mata anda dengan arah
berlawanan jarum jam 4 kali
11. Ulangi beberapa kali. Jangan lupa kedip-
kedipkan mata diantara pengulangan
12. Lakukan hal no 9,10,11 dalam keadaan mata
tertutup
13. Lihat puncak hidung anda, lalu lemparkan
pandangan jauh ke depan
14.Ulangi beberapa kali. Jangan lupa kedip-kedipkan
mata diantara pengulangan
15. Setelah itu, gosokkan kedua telapak tangan
semoga bermanfaat..

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