WCB physiotherapy is a treatment for individuals injured at work, covered by the Workers’ Compensation Board (WCB), focusing on rehabilitation to help them recover and return to work safely. Workplace injuries often stem from repetitive motions, prolonged sitting, or poor ergonomics, which can affect productivity and cause discomfort. Small exercises throughout the workday can reduce injury risk, improve posture, and support mental well-being through work injury physiotherapy in Edmonton. In Edmonton, physiotherapists collaborate with the WCB to ensure treatments align with recovery goals and workers’ compensation regulations.
Recognizing Workplace Injury Risks
Recognizing these workplace risks is the first step toward prevention through work injury physiotherapy in Edmonton. Below are common injury risks associated with workday routines and their causes:
- Neck Strain: Frequently craning the neck forward to view computer screens or mobile devices strains the neck muscles and cervical spine. Over time, this poor posture, often called “tech neck,” can lead to tension headaches, stiffness, and reduced neck mobility.
- Lower Back Pain: Prolonged sitting, especially with inadequate lumbar support or slouching, stresses the lower back muscles and spinal discs. This can result in chronic pain and conditions like herniated discs or sciatica.
- Carpal Tunnel Syndrome: Repetitive motions like typing and prolonged mouse use can compress the median nerve in the wrist, leading to numbness, tingling, or weakness in the hand and fingers.
Prevention Strategies
Prevention begins with minor, consistent adjustments integrated into the workday through WCB physiotherapy:
- Ergonomic Setup: Ensure the desk, chair, and monitor are correctly aligned to promote neutral postures.
- Frequent Breaks: Stand, stretch, or walk every 30 minutes to break up periods of inactivity.
- Targeted Exercises: To relieve tension and improve circulation, incorporate simple movements such as neck rolls, wrist stretches, and leg extensions.
Understanding these risks empowers individuals to take proactive steps during the workday through work injury physiotherapy in Edmonton.
Small Exercises for the Workday: How to Perform, Tips, and Benefits
1. Neck Rolls
- How to Perform: Sit or stand upright in a relaxed position. Tilt the head forward, bringing the chin close to the chest. Slowly roll the head to one side in a semicircular motion. Continue rolling until the head completes a full circle. After 3-5 rolls in one direction, reverse and repeat in the opposite direction.
- Neck rolls alleviate tension caused by prolonged screen time and improve the flexibility of neck muscles. This exercise helps prevent stiffness, headaches, and strain from bad posture.
- Tips: Move slowly to avoid dizziness. If any discomfort occurs, reduce the range of motion. Focus on breathing evenly during the exercise.
2. Shoulder Shrugs
- How to Perform: Lift both shoulders upward toward the ears as high as possible while seated or standing. Hold this position for 1-2 seconds, then release the shoulders back to a relaxed state. Repeat this movement 10-15 times.
- Shoulder shrugs release neck and upper back tension, which often builds up from prolonged typing or hunching over a desk. Improved blood flow and reduced muscle stiffness are additional perks.
- Tips: To maximize the benefits of the stretch, maintain a correct posture throughout the exercise and avoid rolling the shoulders too quickly.
3. Seated Leg Extensions
- How to Perform: Try to sit upright in the chair on the floor. Slowly lift one leg until it is fully extended in front of you. Hold the position for 3-5 seconds, then lower the leg back to the floor. Switch to the other leg and repeat. Perform 10-15 repetitions per leg.
- This exercise promotes blood circulation in the lower limbs, reducing the risk of swelling and stiffness caused by sitting for extended periods. It also strengthens the quadriceps, improving overall leg health.
- Tips: Keep the movement controlled and engage the quadriceps (thigh muscles) during the extension. Avoid locking the knee joint at the top.
4. Desk Push-Ups
- How to Perform: Stand a few feet away from a sturdy desk. Place the hands on the desk’s edge, shoulder-width apart. Slowly lower the chest toward the desk while keeping the body straight, then push back to the starting position. Perform 10-12 repetitions.
- Desk push-ups build upper body strength, particularly in the chest, shoulders, and triceps. This exercise also reinforces good posture by strengthening the supporting muscles of the upper back.
- Tips: Ensure the desk is secure to avoid slipping. Engage the core muscles to maintain proper alignment.
5. Calf Raises
- How to Perform: Stand with the individual’s feet and place the hands on a wall or desk for balance. Rise onto the balls of the feet, lifting the heels as high as possible. Hold the position for 2 seconds, then lower the heels back down slowly. Repeat 10-15 times.
- Calf raises improve blood flow to the lower legs, reducing the risk of stiffness and swelling from prolonged inactivity. They also strengthen the calf muscles, enhancing lower limb endurance.
- Tips: Perform the movement controlled and focus on engaging the calf muscles.
6. Wrist Stretches
- How to Perform: Extend one arm straight before you with the palm facing upward. Use the other hand to gently pull back the fingers of the extended hand until a stretch is felt in the wrist and forearm. Hold the position for 10-15 seconds, then switch arms.
- Wrist stretches relieve tension and prevent repetitive injuries like carpal tunnel syndrome. This exercise benefits individuals who spend long hours typing or using a mouse.
- Tips: Avoid pulling too hard, and stop if there is pain. Keep the arm straight but not locked.
Incorporating These Exercises into the Workday
Take charge of workday wellness with these simple, practical exercises. At Next Step Physiotherapy Clinic, we support the journey toward a healthier, pain-free lifestyle. We are a WCB-approved clinic. Regular movement can significantly reduce the risks of musculoskeletal injuries through work injury physiotherapy in Edmonton. Start incorporating these exercises today, and let us guide you in taking the next step to better health. Contact us to learn more or book an appointment!
