University of New South Wales - Human Resources - Ergonomics

Task Variation

Pause Exercises

Task variation ensures that a variety of working postures are assumed. Operating a computer or laboratory equipment requires sustained and repetitive postures, so it is important that computer users have regular breaks away from the computer. Regular breaks will assist to relieve muscle fatigue, eyestrain and to restore the level of concentration. Regular breaks can be incorporated through Job Design .

Pause Exercises

Where the job does not provide adequate breaks through task variation, it is recommended that short frequent breaks be taken during periods of intensive repetitive work, ie 2 - 3 minutes every 20 - 30 minutes. These breaks should involve whole body movement to restore circulation to relieve muscle fatigue, including the eye muscles. In addition, pause / stretch exercises should be frequently completed throughout the day. The frequency of breaks will depend on individual needs eg. existing condition, age, fitness etc. Back fatigue is relieved by alternating from a sitting to a standing posture and walking around.

Examples of pause exercises
Download free Work Rave Software to prompt regular micropauses and breaks

Considerations

When completing the following suggested stretches, the following should be considered:

If you have a medical condition or an existing injury, you should discuss the suggested sample exercises with your treating doctor and / or treatment provider and in all cases follow any specific advice or guidelines given
Never stretch to the point of pain
Stretches should be slow and controlled

Hold the stretches for approximately 10 - 15 seconds

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