If you work at a computer all day, (almost) every day, then you are susceptible to repetitive stress injuries, and other aches and pains that can have a negative effect on your health and comfort. While making sure your work space is equipped with ergonomically designed tools can help encourage proper alignment while you are working, the best ways to combat long days of sitting, looking down and typing is to take a beat and do exactly the opposite. We suggest taking frequent short breaks to walk around your office – or your house if you’re in a home office – and easy workstation exercises that encourage mobility in your joints.
Here is a list of head-to-toe workstation exercises to do throughout your work day to wake up your body and your brain.
Workstation Exercises – Start at The Top
Head Turns
Turn your head , keeping your shoulders down and taking a deep inhale. Hold it for 2-3 seconds and exhale. Repeat this to both 5-10 times.
Head Tilts
Starting with your head looking straight forward in a relaxed neutral position, tilt your right ear to your shoulder and hold for 5-10 seconds. For added stretch, very gently rest your right hand on the left side of your head. Repeat to the left. Do this twice on each side
Shoulder Rolls
Roll your shoulders in a slow circular motion backwards. Think of lengthening your neck every time you complete a circle before repeating. Do this several times.
Mummy Stretch
Place one arm straight out in front of you, elbow straight, with your wrist extended and fingers facing the floor. Spread your fingers slightly and use your other hand to apply gentle pressure to the downward-facing hand, stretching your wrist and fingers as far as you’re able. When you reach your maximum point of flexibility, hold this position for about 20 seconds. Switch hands and repeat. Do this exercise again with your hands in a “stop” position (fingers pointing up) to stretch the other side of your wrist.
Workstation Exercises – Time to Stand up!
Forward Fold
Start standing with your feet together. Following your hands with your eyes, reach for the sky with your hands to stretch the front of your body. Start the fold at your hips keeping your back lengthened. Stop in an “L” shape with your hands resting on your shins. Take a moment to notice whether your lower back is flat and try to adjust . Take a deep inhale and exhale as you try to fold all the way. This stretch can be as intense as you like. Your hands may reach all the way to the ground, they may stay on your shins. Either way you are releasing in your lower back and the backs of your legs.
Spinal Twists
Stand with your legs about shoulder width apart and your arms extended out to the side. Twist from your waist slowly side to side.
Oblique Stretch
Standing with your legs at shoulder width, put your left hand on your left hip, and reach your right arms up to the sky. Slowly reach your right arm as you arch to the left stretching the right side of your body. Hold for 10-15 seconds. Repeat to the left.
These are only a handful of exercises that may help the stiffness of your office regiment. If you are experiencing extreme tension or pain, reach out to your occupational therapist, massage therapist or physiotherapist to build a treatment plan that works for you.
Remember, that taking care of your body can only help you when it comes to working efficiently and caring for your mind! If you have questions about any of these exercises or would like a customized treatment plan, get in touch!
For more information on occupational health and safety practices, try this resource.