There’s a lot of talk about the dangers of sitting at your desk all day. Some are so worried about the negative health effects they’re even calling it the new “smoking”.
Because of this, many office workers are now standing up for their health and requesting their employers provide them with standing desks. Sounds great. But what if you can’t afford to run out and buy everyone a standing desk or a ball to sit on?
Try Microbreaks.
Even when you’re sitting, your body muscles are still hard at work holding your body and head upright. By taking a microbreak once every hour you can help protect your body from the health effects of sitting or standing at your desk all day.
Microbreak Ideas
• Move your printer to an area that requires you to stand up and walk to get your printout
• Stand up for phone calls
• Take the long way to the restroom or coffee maker
• Take a lap around the office
Eyes
• Look straight ahead. Without moving your head or straining your eyes, focus on the one o’clock position of an imaginary clock in front of you. Focus on the two o’clock, three o’clock – all of hours until you reach the twelve o’clock position Perform the same exercise in a counterclockwise direction
• Refocus eyes momentarily on an object at least 20 feet away
Neck and Shoulders
• Lift your shoulders toward your head. Pinch the shoulder blades to roll the shoulders back, and let the shoulders drop down to the starting position. Try to move the shoulders in a circular fashion. Repeat as desired
• Lift your shoulders toward your head. Hold for a 1-3 seconds and relax. Repeat as desired.
• Pinch your shoulder blades together. Hold for a 1-3 seconds and relax. Repeat as desired.
• Slowly turn head to side and hold for 10 seconds. Alternate sides and repeat several times.
• Slowly tilt head to side and hold for 5-10 seconds. Alternate sides and repeat several times.
Hands
• Clench your fists slowly. Hold for a few seconds. Slowly open your hand and spread your fingers. Hold this position for a few seconds. Repeat as desired
• Raise your arms out in front of you with your palms facing down and your fingers flat. Slowly extend your wrists and fingers so they are pointing up. Hold this position for a few seconds. Slowly lower wrists and fingers so that they are pointed toward the ground. Hold for a few seconds. Repeat as desired
• Place hands together with fingers spread apart and fingertips at chin level. Slowly lower hands, peel them apart, and reverse the process. Repeat several times
Lower Back
• Stand from chair. With hands on hips and feet about shoulder width apart, slowly lean hips forward and shoulders slightly back. Hold the stretch for 5-10 seconds.
