When working from home, it can be easy to forget to take regular breaks. In a world of increased time spent on digital devices, screen fatigue is very real. Taking regular short breaks is important to avoid eye strain and keep your focus at its optimum. Try these desk stretches on your next break.
Taking breaks throughout the working day is important to avoid fatigue. It’s also a great time for desk stretches to help you avoid tension in your shoulders, arms and legs – particularly if you aren’t using an adjustable chair with lumbar support.
Try the following routine of desk stretches on your next break – all you need is a chair and enough space to extend your legs and arms in front of you.
1. Overhead stretch
Stand with feet flat on the floor. Raise your arms above your head, interlock your fingers and extend your arms, pushing palms towards the ceiling. Hold for a few seconds, relax and repeat.
2. Spinal twist
Sit on your chair with a straight back and cross your right leg over the left, using your hand to support the right knee. Keeping the legs as they are, twist your body round to your right side and look over the right shoulder. Hold for a few breaths before returning to the centre and uncrossing your legs. Now cross your left leg over the right and repeat on the left side.
3. Shoulder stretch
Sit forward on your chair and clasp your hands behind your back. Extend your arms backwards while you push the chest out and raise the chin upwards. Hold for 10 seconds.
4. Hip and knee stretch
Lean back in your chair with your feet flat on the floor in front of you. Lift your left knee and hug it in towards your chest, keeping your right foot on the floor and looking straight ahead of you. Hold for 10 seconds, relax and repeat on the right side.
5. Seated child’s pose
Begin seated with your hands on the edge of your desk or a table. Remaining seated with back straight, lean forwards and extend your arms until they are parallel to the ground and your head falls flat between the shoulders (or rests on the table). Hold for a few breaths and release.
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