LABORATORY ERGONOMIC PREHABILITATION - PHYSIOCURE€¦ · LABORATORY ERGONOMIC PREHABILITATION DR...

LABORATORY ERGONOMIC PREHABILITATION

DR KUNJAL SHAH GADA

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NECK RANGE OF MOTION


TURNING NECK STRETCH

•Gently turn your head so you are looking up to the right. •Place your right hand on your left cheek and jaw. Apply mild pressure to give yourself a deeper stretch (see Figure 1). •Turn your head back to look down and to your left. •Place your left hand on top of your head and gently apply pressure (see Figure 1). •Repeat this 10 times. Then repeat this movement in the other direction 10 times visit www.physiocure.in for more

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CHIN TUCKS

1.Sit or stand with your back and head leaning against the wall for good posture. 2.Tuck your chin in and try to flatten the back of your neck against the wall (see Figure 2). 3. Return to the starting position. 4. Repeat 10 times


SCAPULAR SQUEEZE

Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 3 seconds. Relax and repeat 10 times.


CHAIR ROLLS

Sit with back straight, maintain your legs on the ground. • hold the table with shoulder width and then start doing the left and Right side Rotation •Hold the stretch for 10 seconds.


WRIST STRETCHES

Extend your arm in front of you with your palm down. Bend your wrist, pointing your hand toward the floor. With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times. Repeat with palm up. visit www.physiocure.in for more

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WRIST WARM UP

• Rotate your wrist up, down, and from side to side. Repeat 4 times. Stretch your fingers far apart, relax them, then stretch them again. Repeat 4 times. Stretch your thumb by pulling it back gently, holding it, and then releasing it. Repeat 4 times


F I N G E R

E X E R C I S E S


SITTING UPPER BACK STRETCH

•Begin sitting tall on an appropriate chair (the top of the back rest should end at the level of your mid back). •Place your hands behind your neck and gently arch backwards over the chair, looking up towards the ceiling. •Move until you feel a mild to moderate stretch or as far as possible without pain. • Hold for 2


STANDING BACK STRETCH

Stand with legs hip width apart. • Place hands on the back of your hips. • Bend backwards from the spine • Come back to starting position.

• Repeat 10 times. visit www.physiocure.in for more

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CHAIR SQUATS

• From a standing position, extend your arms forward at the level of your heart. Stick

• your rear end back, keeping a straight back. Also, make sure that your knees are almost

• in line with your ankles. Do a squat until you come in contact with the chair, then

• resume your original standing position. REpeat 10 times


WHOSE UP FOR A WALL SQUAT CHALLENGE?


THANK YOU!!!!


LABORATORY ERGONOMIC PREHABILITATION - PHYSIOCURE€¦ · LABORATORY ERGONOMIC PREHABILITATION DR...

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