Ergonomic Work Breaks

Is your workgroup interested in learning more about Ergo Breaks? Want a Wellness Specialist to visit your next meeting to fit in a short Stretch Break? Contact Megan Keyser, our Program Coordinator, for more information. Check out the information below to see some Ergonomic advice for your work environment.

Micro-break Suggestions:

  • Avoid extended periods of continuous tasks (such as typing) by taking short breaks (2 min) or performing other tasks (maximum of 30 minutes continuous computer use/repetitive lab task at any time).
  • Take micro-breaks (approximately 30 seconds to 1 minute) every 10 minutes to rest the upper and lower extremities, back, neck, and eyes.

Ideas for Taking Breaks:

  • Move your printer to an area that requires you to stand up and walk to get your printout.
  • Stand up for phone calls.
  • Go to the restroom or get a cup of coffee/water.
  • Alter your tasks (break up continuous computer time with checking phone messages, reading reports, etc.)
  • Use Wellnomics WorkPace on your computer.

Ergonomic Stretch Break:

  • Shoulder Circles – Lift your shoulders toward your head. Pinch the shoulder blades to roll the shoulders back, and let the shoulders drop down to the starting position. Try to move the shoulders in a circular fashion. Repeat 10x. Then roll back.
  • Shoulder Shrugs – Lift your shoulders toward your head. Hold for a 1-3 seconds and relax. Repeat as desired.
  • Shoulder Pinches – Pinch your shoulder blades together. Hold for a 1-3 seconds and relax. Repeat as desired.
  • Slowly turn head to side and hold for 10 seconds. Alternate sides and repeat several times.
  • Slowly tilt head to side and hold for 5-10 seconds. Alternate sides and repeat several times.
  • Overhead Press- Extend the arms up overhead and bring back down while pinching shoulder blades together.
  • Catch and Release – Clench your fists slowly. Hold for a few seconds. Slowly open your hand and spread your fingers. Hold this position for a few seconds. Repeat as desired.
  • Flex and Extend – Raise your arms out in front of you with your palms facing down and your fingers flat. Slowly extend your wrists and fingers so they are pointing up. Hold this position for a few seconds. Slowly lower wrists and fingers so that they are pointed toward the ground. Hold for a few seconds. Repeat as desired.
  • Hamstring- Stand from chair. With hands on hips and feet about shoulder width apart, slowly lean hips forward and shoulders slightly back. Right foot in front first. Hold the stretch for 5-10 seconds.  Left foot in front next.
  • Hip Flexor Stretch- standing lunge position with right foot forward first. ress hips forward until you feel tension in the front of your right thigh.