Get active

Elastic training and morning exercises

Just 2 minutes spent on a daily resistance band workout reduces neck and shoulder pain. This has been shown by a study conducted by the National Research Center for Work Environment.

It’s a problem that will be familiar to many of us. The body isn’t designed to spend long periods of time sitting down. This is why it’s vital for us to vary our working position and add movement to our working day.

More and more university units are offering daily and weekly exercise sessions (stretching and elastic training). In addition to this, DTU offers virtual morning gymnastics sessions twice a week, read more here.

Individual exercise sessions in university units

If you or your university unit would like to offer staff daily or weekly exercise sessions, here are a few pointers:

• it doesn’t have to be just the ergonomics ambassador/s who are responsible for delivery
• it could be daily - e.g. a total session of 5 minutes, where 3 minutes are assigned to gathering together and wrapping up, while 2 minutes are set aside for exercises
• it could be triweekly - e.g. a total session of 8 minutes with 3 minutes for gathering and wrapping up, and 5 minutes for exercises
• to make the initiative successful, it should be ongoing basis at set intervals. There should always be someone who is responsible for the session and who hands over to a replacement in the event of their absence
• why not combine resistance band exercises with stretching?
• bet inspired by the exercises shown on Inside, at REDMINKROP.dk or elsewhere online
• buy elastic resistance bands via the purchasing system - check out the products available via the ergonomics catalogue
• contact Ann-Rose (arbot@dtu.dk) if you have any questions and/or would like discuss ideas

What else can you do?

• arrange an individual review of your workstation, where the ergonomic factors are evaluated and corrected
• take responsibility and use the variation options that are available. Your body will not always warn you!
• try - as far as possible - to vary between computer work and other work
• move frequently and do exercises - two minutes each day using elastic bands is all it takes to reduce neck and shoulder pain
• walk to your colleague and deliver a verbal message rather calling them or sending an email
• use the height adjustment function on your desk and work standing up occasionally. For example, raise the desk before going to lunch
• vary your seated positions on your office chair, and consider using the tilt feature
• hold walk-and-talk meetings were possible
• think about whether your work methods are appropriate for you. Is the pace OK?
• avoid double-clicking the mouse - use shortcut keys where possible
• keep your arms close to your body
• rest your entire forearm on the desk
• consider alternating between various types of mouse and pointing tools - preferably ergonomic models