Active Breaks: Exercises At Work
Find out which are the best exercises to practice at the office in an easy and fast way. We will tell you everything in the following article.
What do you usually do when you have a break at work? Maybe you’ll go get a coffee. However, today we suggest that you have active breaks. A different way to take advantage of that rest time and that will come in handy.
Although work does not allow us to spend a lot of time exercising, if we opt for active breaks, these will provide us with certain benefits. After all, the body is being exercised.
What are active breaks?
Next, we are going to describe some of the most beneficial exercises for these short breaks.
1. Exercise to avoid carpal tunnel syndrome
When you spend a lot of time typing on the computer, your wrist may feel numb, with slight pain, and you may even feel a certain tingling in your hands and fingers. For this reason, this exercise is essential.
- To do it, you just have to be seated.
- Stretch your arm, put the palm of your hand facing forward and with the other hand, stretch your fingers back.
- This stretch will relax your wrist and help prevent carpal tunnel syndrome.
- It can also help you avoid other ailments, such as tendonitis or epicondylitis.
Note : this same exercise can have benefits for epicondylitis, which is not exclusive to tennis players, and which occurs due to the execution of repetitive tasks. In fact, an epicondylitis caused by the use of the computer mouse (mouse syndrome) has been described.
2. Neck massage
The neck can become overworked and painful. Therefore, during active breaks it is very important that you pay attention to it. You can perform different exercises that we will describe below:
- Bend your head forward trying to touch your chest with your chin. Then lift your head and bring it back.
- Gently turn the head to the right side and then to the left.
- With the head facing forward, help yourself with one hand to try to bring it up to one of the shoulders. Do the same to the opposite side.
Be very careful when performing these exercises. Consult first, if possible, with a physical therapist. If you make very sudden movements you can cause a contracture.
3. Exercise to stretch the arms
This exercise, which can be done during active breaks, requires you to get up. If you’ve been sitting for a long time, your body will thank you.
- Once on your feet, raise your arms, clasp your hands, and stretch upward.
- Then lean left and right, holding the position, as if you were stretching.
- Next, bring your arms with your hands together forward, hollow out your abdomen and stretch your back.
- To finish, place your arms stretched out behind your back. Try to bring your hands as far as possible and then release.
This exercise is very complete and will allow you to loosen the body.
4. Exercise for the legs
If you spend a lot of time sitting, you may need to stretch your legs. If you cannot take a walk or walk for a while because you have very little time, you can do the following exercise.
- Standing, put one leg forward and one back. As if you were walking, but having taken a great stride.
- Try to get the foot of the back leg fully supported, while flexing the front leg a bit.
- You can put your hands on your hips to maintain an upright posture.
- You should feel the stretch in the back leg.
If possible, find a time every day to go out for a walk, even for half an hour. You can take advantage of that moment to relax and, incidentally, breathe fresh air. It will come in handy.
The benefits of active breaks
Although it may seem silly, active breaks at work have many benefits. Among them are the following:
- They prevent musculoskeletal injuries.
- They help to eliminate accumulated tension.
- They prevent fatigue and tiredness.
- They help prevent cramps and pain.
People who work for a long time sitting down and do not allow themselves to take active breaks are aware that when they stand up, their legs feel heavy or weak.
They have been still for so long that now their limbs tingle or even feel great relief when changing positions. That is why it is important that, in addition to getting up often, some of the aforementioned exercises are performed.
They will not only be beneficial for the body, but also for the mind. You will return to work more prepared, rested and active. This will help your productivity and make it much easier for you to concentrate.
