Ergonomics and stretch breaks.
Research recommends that computer-based workers take a one to two minute break to stretch and mobilise muscles, for every 30 minutes of sitting or computer-based work they perform.
Rest is a key component in ensuring the performance of the musculoskeletal system. Frequent breaks can decrease the duration of a task and help to lower the exposure to ergonomic injury risk. Regular stretch and movement breaks also reduce your risk of developing tight hip flexors and hamstrings, weak glutes and quadriceps, and back pain.
For people with pain, tightness and certain injuries, stretching has been found to be an effective rehabilitation and treatment method. It helps to increase muscle length, range of movement and assists the alignment collagen fibres during the muscle healing process.
Ergonomics and nutrition.
Brain glucose levels are depleted approximately every two hours. This explains the correlation between regular, small amounts of nutritious food and efficient cognitive function and energy levels, both of which can impact posture, ergonomics and the frequency of stretch breaks.
Research has found that nutrition, muscle, bone and joint health are closely related. Eating a healthy diet can help to prevent and manage musculoskeletal disorders and osteoporosis, through the production and maintenance of healthy bone. Conversely, individuals who do not get adequate amounts of nutrients from their diet have an increased risk of muscle, bone and joint health issues. Without adequate levels of vitamin D, calcium, fruit and vegetables, protein, B vitamins, vitamin A, zinc, magnesium and vitamin K, muscle, bone and joint health may deteriorate.