Exercises for During Work
- Neck and Shoulder Stretches:
- Slowly turn your head from side to side and gently bend it back and forth to stretch the neck muscles.
- Shrug your shoulders toward your ears, hold them for a moment, and then lower them to release tension.
- Arm and Wrist Stretches:
- Extend one arm, hold the hand up as if saying "stop," and use the other hand to gently pull the fingers toward you. Switch arms to stretch the wrists and forearms.
- Back stretches:
- Sit upright and place your hands on your lower back. Gently lean back over your hands to stretch your lower back.
- Gently rotate your upper body from side to side while sitting in your chair to keep the spine flexible.
- Leg and Feet Exercises:
- While sitting, extend one leg and move your foot in circular motions. Alternate between your feet to improve blood circulation.
- Stand up and walk around briefly or do standing leg raises to activate the leg muscles.
- Eye exercises:
- Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet (about 6 meters) away for 20 seconds to reduce eye strain.
- Consciously blink your eyes regularly when working at the computer to prevent dry eyes.
- Breathing exercises:
- Focus on deep, slow breaths. Breathing in through your nose, holding your breath for a moment, and then exhaling slowly through your mouth can reduce stress.
By performing these exercises regularly, you can contribute to a healthier working day. It's important to listen to your body and choose exercises that are comfortable for you, especially if you have specific health conditions or injuries.
