MOVE
Are you rolling from your bed to the chair with little time in between? Make note of how often you are moving, then work toward scheduled or identified movement breaks. Aim for three to five movement minutes for every 30 minutes of sitting. Stand, walk, twist, breathe, and stretch. Your body seeks mobility, and regular movement breaks will serve you well by reducing stiffness, promoting circulation, and mobility. Alternate between standing, moving, and sitting as much as possible based on required tasks. For instance, if you have a standing workstation, alternate between sitting and standing throughout the day. Make movement part of your work day by taking wellness breaks with your coworkers. Whether it’s a conference call, video conference, or in-person meeting, you can establish comradery and accountability for you and your workmates.
Your body seeks mobility, and regular movement breaks will serve you well by reducing stiffness, promoting circulation, and mobility. Alternate between standing, moving, and sitting as much as possible based on required tasks.
STRETCH
Evaluate your favorite working positions. Notice areas of your body that are flexed or folded in your working posture. The hips and the knees are good examples. A good rule of thumb is to stretch in the opposite direction of the position you maintain. If you were sitting, stand. If you are rounded forward, extend backward. Here are some easy stretches to help alleviate the stress of seated positions. Hold each position for up to 30 seconds; exhale as you execute the stretch, then keep breath flowing naturally.
- Stand up, place your hands on your lower back, lean back, and exhale to extend your spine.
- Clasp your hands behind your back, squeeze your shoulder blades together, and exhale to stretch the front of your shoulders.
- Extend your arms overhead into a V position, press your arms back while exhaling to open your chest.
