• Tuck chin in, slowly turn head to look over shoulder
• Repeat both sides.

• Sit tall
• Tuck chin in (keep eyes level and relax shoulders).

• Raise shoulders up towards ears
• Push shoulders down, reaching fingers towards the floor.

• Stretch every hour - move in opposite direction to your work positions
• Stretch 2-3 times each side
• Move gently into stretch and hold for 10-15 seconds
• Breathe out slowly with each stretch, let go gently
• Make sure you only feel the stretch in the highlighted area
• After static work any action is good – swing arms, move hips, ‘wriggle’
• Aim to do all stretches at least daily to maintain flexibility.

• Relax shoulders, and with elbow bent, bend wrist back so palm faces forward
• Hold hand and gently straighten elbow stretching fingers back and down.

• Relax shoulders, drop arms to sides with wrists bent, palms facing up and fingers pointing back
• Move straight arms behind you, turn hands so fingers point away from body (think of a penguin).

• Sit tall on the edge of the chair and cross one leg over the other
• Turn chest towards crossed leg using arms for leverage.

• Sit tall, clasp hands above head
• Stretch palms up to the ceiling and lean back into chair.

• Stand tall on one leg
• Pull opposite knee up towards chest keeping an upright position.

• Using support, stand on one leg
• Keep knees side-by-side, bring heel towards your buttock
• Try to keep your back straight.

• Lean into a wall with one foot in front of the other (shoulder width apart)
• Lean onto front leg, heels on the ground, back knee straight.

• Try to get 8 hours sleep per night. Sleep-debt stresses your body and mind
• Healthy foods provide energy to function and nutrients to help you stay well
• 30 minutes exercise a day helps keep you well

• Drink water regularly throughout the day, 1.5 to 2 litres is usual, but your needs will vary depending on what work you do

• Take positive action to address both work and non-work stress: talk issues through, take breaks, eat away from your work area, work well for the required hours, then go and 'play'.

OF DISCOMFORT, PAIN AND INJURY

• Report all discomfort, pain or injury (eg aching, tingling, stiffness, twinges) as early as possible to your manager
• Discomfort and pain is common and does not always signify damage
• Inactivity often makes the problem worse
• Let’s work together to identify and address all the contributing factors to your problem
• If concerned, inform your manager and seek medical advice.

• Micropause for computer use - 5-10 seconds every 3-4 minutes, take hands off keyboard, hang arms by side (or exercise as per front of sheet) and focus eyes on distant object
• Micropause for repetitive tasks - 5-10 second break every 3-4 minutes. Brief pause in activity, and perform exercise (as per front of sheet)
• Take frequent breaks to prevent fatigue. Don't skip breaks to leave work early.

• Healthy foods provide energy to function and sleep well. Eat 5 servings of fruit and vegetables daily
• Alcohol negatively influences quality of sleep, wait till days off to drink alcohol
• Caffeine is a stimulant and only good for short term use
• If you're tired, only sleep can improve your concentration
• Avoid caffeine for at least three hours before trying to sleep.

• Find positive ways to deal with stress at work and home
• Face up to the big issues, e.g. family/relationship, financial and health. Get professional help/counselling if you need it
• Stay positive. Managing a stressful situation well can make you feel good
• If your work is stressful, tell your boss
• Healthy food, plenty of sleep and exercise are vital
• Alcohol and tobacco reduce your ability to cope with stress
• Allow yourself time to relax and recover from stress. Schedule fun times!

SET-UP FOR AN ADJUSTABLE DESK:

1. Adjust chair so feet comfortable on ground
2. Adjust desk height with keyboard placed directly in front so arms are by side (or a little in front) and elbows at 90-120° with wrists flat
3. Adjust screen height (directly in front) so that top edge of screen is at eye level
4. If working from documents, use a holder
5. Use micropauses, breaks and stretches to prevent discomfort
6. Try using your mouse left handed, and/or using a wrist and/or mouse rest.

• Wear comfortable low heel shoes
• Use an upright or slightly reclined chair
• Mix time spent sitting with standing and walking
• Make sure your work surface is a comfortable height

• Seek advice and guidance from an appropriately qualified health professional regarding specifics of back-care e.g. a Physiotherapist.

• For sleeping use a firm mattress or try a pillow underneath your knees
• Having the correct mattress (ie. firmness) is an individual thing – people with broader shoulders and hips may need a less-than-firm mattress so that spinal contours are well supported, especially in a side lying position.

THINGS TO AVOID: Extended bed rest, limiting movement because it causes pain, worrying about pain, staying off work.

FIRST TWO DAYS - USE R.I.C.E.D.
REST: To limit further damage, avoid moving the injured part as much as possible.
ICE: Put ice in a damp towel and place on the injured part for 20 minutes. Do this every two hours for the first 48 hours after injury.
COMPRESSION: Bandage the injured part between ice treatments.
ELEVATION: Keep the injured part raised as much as possible.
DIAGNOSIS: If pain or swelling isn't significantly less after 48 hrs seek professional medical help.

FIRST THREE DAYS - AVOID H.A.R.M.

HEAT: Avoid hot baths and showers, saunas, hot water bottles, heat packs and liniments.
ALCOHOL: Alcohol increases bleeding and swelling at the injury site and delays healing.
RUNNING: Don't exercise the injured part for 72 hours unless approved by a medical professional.
MASSAGE: Massaging an injury in the first 72 hours can slow down recovery.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Severe, unremitting night-time pain
• Severe burning pain with associated pins and needles
• Significant loss of weight over a period of weeks to months
• Significant trauma (e.g. fall from a height, motor vehicle accident, crush, etc.)
• Feeling systematically unwell – e.g. with fevers, night sweats, flu-like symptoms.

SEEK MEDICAL ADVICE IF YOU HAVE:

• Obvious swelling or lump/s
• Redness – especially around joint/s
• Several different joints being affected at the same time
• Skin rash associated with joint pains
• Significant visible bruising in the affected area
• Paralysis or significant loss of function of the limb or part of the limb.