Work safely
2. Prestart systems and equipment checks
2.4. Work tasks
It is important to plan your work tasks so you can vary your activities, take regular breaks and stretch.
Sitting at a computer for extended periods takes a physical toll on your body. It is important you take regular breaks to allow the muscles you have been using, an opportunity to rest and recover.
As you saw in the video, stretching is important to allow your body to change position and your muscles to relax.
Example stretches include:
- Chin tuck – keeping your back straight, tuck your chin in towards your neck.
- Neck stretch – keeping your back straight, tilt your head to the left side, then to the right side of your body.
- Shoulder squeeze – squeeze your shoulder blades together while expanding your chest.
- Lower back – Holding the top of your back straight, push your pelvis forward.
Performing these exercises frequently will help reduce tension in your back, neck, shoulders, and arms. It will also help to keep you alert and focused on your work.
You can do this by looking at something at a distance, for example, looking down the length of a corridor or across a large room or looking out a window at something in the distance.
Regularly changing the focus of your eyes will help to prevent eye fatigue.
It is recommended when working on a computer at a workstation you:
- take a break and get up from your computer at least once an hour
- stretch parts of your body approximately every 15 minutes
- regularly relax your eyes.
To learn more, download and read through the Ergonomic workstation checklist here: