Being aware of your posture is important for prevention of MSDs. These are postures that should be avoided:
- Prolonged or repetitive bending at the waist
- Prolonged standing or sitting without shifting position
- Keeping an arm outstretched for a prolonged period of time
- Holding or turning your head consistently to one side
- Remaining in an awkward position for a prolonged period of time
The Centers for Disease Control and Prevention (CDC) recommends several exercises that are beneficial for the prevention of MSDs (Table 2). These recommendations are included as a resource. A partial representation of the exercises are demonstrated below.
Table 2. Ergonomic Body Positions.| Stretch | Instructions | Visual |
| Cable Stretch | - While seated with chin in, stomach in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, imagine a cable pulling the head upward
- Hold for 3 seconds and relax
- Repeat 3 times
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| Sidebend Neck Stretch | - Tilt head to one side (ear towards shoulder)
- Hold for 15 seconds
- Relax
- Repeat 3 times on each side
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|
| Diagonal Neck Stretch | - Turn head slightly and then look down as if looking in your pocket
- Hold for 15 seconds
- Relax
- Repeat 3 times on each side
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| Shoulder Shrug | - Slowly bring shoulders up to the ears and hold for approximately 3 seconds
- Rotate shoulders back and down
- Repeat 10 times
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| Executive Stretch | - While sitting, lock hands behind head
- Bring elbows back as far as possible
- Inhale deeply while leaning back and stretching
- Hold for 20 seconds
- Exhale and relax
- Repeat
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| Foot Rotation | - While sitting, slowly rotate each foot from the ankle
- Rotate 3 times in one direction, then 3 times in the opposite direction
- Relax
- Repeat
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