Working in a cubicle or office all day, looking at the same computer screen and maintaining nearly the same position all day long, can get taxing on the body and make work uncomfortable and distract you from getting important tasks done. So why put up with it?
Here are some easy exercises that can help your body and mind.
The “Executive Stretch” – I bet many people do this exercise occasionally without even realizing the benefits of it. Sitting in your chair, clasp your hands together behind your head, and press your elbows back so that you squeeze your shoulder blades together. Repeat this 3 times, and do this several times a day to prevent your back from seizing up and to maintain your oh-so-important comfort level.
As we all know, staring at a computer screen for lengthy amounts of time can be taxing on the eyes and make your tired and unable to acutely focus. So do the easy Focusing Technique by simply focusing on an object 20 feet away for several seconds, and slowly look around at other surrounding objects. Doing this will make looking at your computer screen more bearable and will make you more productive.
Again, sitting still and staring at a computer screen may not be anyone’s first choice for what to do on a lazy Saturday, but alas, it’s Tuesday around 3 pm, and your neck is starting to kill you. Try out the Neck Glide – sitting upright and staring ahead, just rock your neck back as far as you can, then glide it forward. Repeat this 3 times, and repeat the exercise when your neck needs a breather.
Then there is the Arm Massage – While sitting at your desk, place one arm down flat on the desk, and with your other arm apply pressure with your thumb from your wrist up to your elbow, and back again. Do this 3 times for each arm, and you’ll get some blood flowing again.
Tired of sitting down? Well, just stand on up for this next one, known as Reverse the Curve. Place your hands palm down on your lower back, and looking forward, rock your upper body back over where your hands are to stretch your back and hips. Make sure you hold the position when you are leaned back for 5-10 seconds. Do this exercise 3 to 5 times in repetition, and throughout the day as needed.
Finally, there is one more simple exercise – the Leg Extension. Sitting down, stretch one leg out in front of you, and point your toes during the ceiling to stretch your leg and lower back. Hold your foot in this position for about 5 seconds, then relax it. Do this 3-5 times per leg and sitting down at your desk trying to get that last project out of the door will be a much more enjoyable experience.
These exercises may sound trivial, but they are helpful to your body and certainly your attitude while at work, increasing productivity while not having to suffer through neck cramps and other bodily aches that can impede you. Besides, taking a few minutes to do some of these give you a good little break from working so hard!