Sitting at a desk and in front of a computer is commonplace for an office job. Because it leads to a sedentary lifestyle, it's important to attempt to add more movement and to be more active in various ways throughout the day. When working at a computer desk in front of your monitor, it can be difficult to achieve the level of movement required since your postural variation is rather limited. Having such restrictions in your movement can end up causing all kinds of aches and pains throughout your body.
Some Workstation Exercises: General Recommendations For Office Workers
- Take more frequent breaks. Instead of opting for longer breaks, you should be taking shorter breaks much more frequently.
- Try to integrate stretching into your small breaks. You should be doing a lot of moving, exercises, stretching, and postural variation during these breaks.
- Try to switch up your work tasks throughout the day. If possible, try to do some tasks that involve standing when you’ve been seated for too long.
Here are some of the best and easiest workstation exercises you can integrate into your daily work life:
– Sit in a chair with your back fully supported and your shoulders completely relaxed. Your hands should be positioned by your sides.
Shoulder Shrugs:
From there, you should be looking to do some shoulder shrugs. This can be a very effective exercise to release some of the built-up tension in your upper back and your shoulder area.
To perform a shoulder shrug, raise your shoulders as far up as possible towards your ears. Hold your position for 5 seconds and release back to a neutral position. Do these (3) times in a row and try to incorporate it into your routine every couple of hours or so.
Shoulder Rolls
With your shoulders completely relaxed, you will want to lift them up, roll your shoulders backward and down in a circular motion. Keep rotating them all the way and repeat the process (5) times.
You will then want to roll your shoulder in the complete opposite direction. Lift your shoulder, roll it forward, continue going in a circular motion, and repeat (5) times.
Bum Wiggles
To perform this exercise, keep your bum on your seat. This can be a good exercise because we tend to sit on our bums a lot throughout the workday and it can build up tension in that area. simple wiggle your bum on your seat a few times in a row.
Chest Opener
This is a good stretch for those who tend to lean forward when they are sitting at their desk either writing or typing.
To perform it, simply take your brands and put them behind your back with your palms together. From there, sit in a seated position as tall as possible with your head stretching towards the ceiling and hold for a count of (10) seconds.
Vary Your Posture
You want to try to switch up your posture every now and then when you are working to reduce fatigue.
Simply stand up while working, recline backward to switch up your seated position, and do other things to vary your posture.
This kind of movement is going to help boost overall blood circulation throughout your body and it can help to minimize toxin build-up in your lower back which can cause inflammation.
Move Your Feet
You always want to try to get in some stomping, stretching, and circular motion of your feet according to Orthotic Shop. This will help to ensure you get the blood flowing in your legs and it can keep you more comfortable.
While getting a decent amount of activity and exercise in the office can be important for boosting productivity and comfort, you also need to be certain your desk setup is ergonomic. You should invest in the necessary desk type, office chair, or even keyboard and mouse needed to compensate for underlying back issues, arthritis, or anything else. All of this can improve the ergonomics of your setup and boost your productivity levels to new heights.