Occupational disorders are not always related to construction or the use of heavy machinery, but to all types of industries and work environments, including office environments. Muscle disorders are most commonly experienced by office workers. They are generally caused by sitting too long with very little change in position and movement. Some of the problems that can result are:

• Neck and shoulder pain

• Overweight

• Muscle and skeletal disorders

• Stress

• Lower back pain

• Carpal tunnel

Preventing Muscle Tension or Pain

Launching from the Canadian Center for Occupational Health and Safety, a person is advised to take a break for 5-10 minutes every hour spent at work. Ideally, these breaks are used to move while standing. But when it is not possible, then do stretching. Make sure your muscles are relaxed beforehand and breathe normally.

Try to take a break every hour for 5-10 minutes.

Stretching Movement

The habit of stretching must be built to avoid the risk of the above disorders. But it must be ensured that the movements are not excessive. If it causes pain or discomfort, then stop stretching, then consult a professional. Do the following stretching movements for 10-30 seconds then repeat on the other side:

1. Hand Stretching

      1. Triceps

• Raise the arm and bend it behind so that the hand reaches the opposite side.

• Use the other hand to pull the elbow towards the head

      2. Overhead

• Extend both arms above the head

• Reach to the opposite side

      3. Upper body and Arm

• Clasp both hands above the head with palms facing outward or upward

• Push arms up and stretch

2. Body Stretching

      1. Shoulder

• Clasp hands behind the back

• Push the chest outward, then lift the chin

      2. Forward

• Clasp hands in front and lower the head until it is in line with the arms

• Press forward and hold for 10-30 seconds

      3. Trunk 

• Make sure your feet are firmly planted on the floor and face forward

• Rotate the upper body towards the arms that have previously been resting on the back of the chair

3. Knee and Leg Stretching

• Hip and Knee

• Plate one knee and pull it towards the chest

• Hamstring

• Seated position, extend one leg outward and rest the foot on the second chair

• Bend the body forward starting from the waist

4. Shoulder and Head Stretching

• Shoulder

• Lift both shoulders at once up to the ear

• Drop and repeat 10 times each direction

• Neck

• Relax and lean your head forward

• Gently roll to one side and hold for 10 seconds then repeat on the other side

• Return to the original position and lift your forehead

• Upper Trap

• Gently pull the head towards each bagu until a slight stretch is felt

• Hold for 10-15 seconds

At least stretching on the chair deh than not at all

Well, those are some stretching movements that are worth trying, especially for office workers. Work responsibilities do need to be completed, but also make sure the body does not suffer. Therefore, let's not be lazy to stretch. It's best to do it every hour, but if that's not possible, do it whenever you have free time, Ladies!

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