It is important to take frequent breaks when you spend a significant amount of time in one position, such as at a desk in an office chair, and in our current day and age. It is even more of a requirement as individuals begin working from home more often. Stand up and move around, even for a few minutes, every 30 to 60 minutes to let your body loosen up and prevent stiffness from remaining in a static position for too long (1).Our spines are especially vulnerable in these stiff positions at our desks and can lead to problems over time if we do not allow the spine to practice its natural flexibility of movement throughout the day. Musculoskeletal disorders are one of the most common ailments experienced by individuals who work in offices (3). In fact, musculoskeletal disorders were found to be one of the highest causes of “workdays lost to incapacity” (3). We sit so often at our desks nowadays that we put ourselves at risk for many other ailments down the road. This compromised position increases our risk of weight gain, diabetes, high blood pressure, heart disease, and many other acute and chronic conditions (5).

The spine is very complex and supports our entire upper body with its various range of motions. It is extremely important to dedicate time to keeping this structure healthy and happy. Engaging in regular stretching exercises will keep the spine muscles and ligaments flexible (2). Regular stretching will reduce the amount of stress loaded onto the joints, encourage blood flow, and ease stiffness/movement limitations (2). Evidence supports the benefits of exercise, stretching, and rest during break time for reducing musculoskeletal discomfort when in an office setting (4).

When you have a break at work, try a few of these stretches and exercises in order to reduce stress on your joints, prevent injury and stiffness, increase flexibility, and even develop strength overtime!

Stretches (generic):

For your stretches, begin at the neck and then move down the body. Make sure to hold stretches for about 10-30 seconds at a time, and do not hold your breath. Change sides as well. Perform during each one of your breaks, in the morning, and before bed as needed.

Neck stretches

Tilt your head to one side and hold. You can also use your arm to hold your head in the tilted position. Then, tilt your head to the other side and hold. Next, tilt your head forward into your chin and hold. Lastly, tilt your head backwards, having your eyes observe the ceiling, and hold.

Neck rolls

Instead of stretching toward each side like in the previous stretch, roll through the motions. Start with leaning your head forward and then rotate in a rolling motion in circles, going from forward to left to the back to the right and back around again. Perform a few times in each direction, and be slow on the motion.

Wrist and finger stretch

Stand facing your desk. Put your hands flat on the desk, palms down, but turn your wrists backwards so that your fingers face your body (5). Hold for 5-10 seconds then release.

Chest stretch

Clasp hands together behind your back. Push and pull the clasp hands up and backwards, stretching your chest with a gentle arch, raising your chin in the process. Hold for 5-10 seconds and release.

Shoulder rolls

While standing, roll your shoulders up toward your ears, forward, and in a circle with small movements, and then in wider circles. Repeat going backwards.

Shoulder stretch

Clasp your hands together and roll them up and above your head, straightened out, with palms facing the ceiling (5).

Triceps stretch

Raise one of your arms up above your head and then bend at the elbow back down to reach and touch your opposite shoulder blade. You may not be able to reach it exactly, and that is okay! With your free hand, push the elbow down toward the shoulder blade. Hold for 5-10 seconds and repeat on the other side.

Hamstrings stretch

You can perform a hamstring stretch while sitting or standing by your desk. To perform sitting, put one leg straight in front of you with your heel on the floor and slowly lean forward reaching towards your toes as close as possible. Hold the position for 30 seconds and then return to start. Repeat on the other side. To perform standing, keep your knees straight and bend down to touch as close as possible towards your toes. Hold for 30 seconds and then return to the original position. Repeat as needed.

Upper back stretch

Stand up straight. Begin to slow roll your upper body down, letting the head and arms fall naturally as your upper back curls. Feel the stretch in your back at the gentle arch, and hold for 5-10 seconds.

Hip Twist (2)

With your back flat on the ground, slightly bend your knees. Rotate your hips to the right while keeping your back flat on the floor, letting your leg lower touch the floor as well in the turn. Feel a mild stretch in your side and hips, hold, and then return to starting position. Repeat on both sides.

Single Leg Hip Rotation

Stand with your feet shoulder width apart. Take one knee and lift up, then out to the side, then back to the ground. You should feel as if you are rotating your leg in a circle via your hip. Repeat on the other side for 5-10 repetitions.

Torso twists (5)

Stand up straight. Put a hand on the desk or chair at your side. Slowly twist your upper body toward the rested hand and hold for 5-10 seconds. Repeat on the other side.

Back Extensions

On the ground, lie with your stomach against the floor. Move onto your elbows, and then your hands, in a gentle curl upward with your upper body. Feel a stretch in the lower back as you curl upward and extend the back in an arch. Hold, and then return to start.

Bending knee stretch

Lean yourself back in your chair and bring one knee up to your chest at a time and hold the stretch for a few seconds (5). Repeat on the other side. You can additionally perform this standing up.

Knee flexion stretch (6)

Stand with your feet planted on the ground. Keep your thighs pressed together throughout the exercise. Bring one leg up behind you, keeping the knee next to your other. Have your hand grab the ankle of the lifted leg from behind and place your heel against your bottom. Hold the stretch for 10-15 seconds and repeat on the other side.

Torso side stretch

Sit upright in your office chair. Without leaning to the side or down, twist your body to one side, hold, and then to the other side, and hold. You should simply be rotating your upper body and facing each side direction, rather than bending or leaning downward.

Trunk stretch

Sit in a chair upright. Slowly bring your arms down between your knees and pull your upper body with them. Reach underneath your chair with both arms and feel the stretch in your lower back. Hold and return to start (6).

Exercises:

Triceps Dips (5)

You can use your office chair or dining room chair for this exercise. Move toward the front of the chair and place both hands palm-down on the seat, facing forward. Bend your elbows back and lower your bottom down a few inches off the chair. Feel the muscle burn on your triceps. Moving back up while straightening your arms, return to start and then repeat 15-20 repetitions.

Arm Circles

Standing up, extend your arms directly out at your sides at shoulder height and rotate your arms forward for 20 circles and backwards for 20 circles (5).

Squats with Chair

These are one of the easiest exercises to do as you simply have to stand up out of your chair and it only takes less than a minute at a time for each set. Standing up directly out of your chair, place your feet shoulder width apart. Squat down until your bottom barely grazes the office chair. Do not rest into the chair but instead hover over the seat and squeeze your glutes. Return back to standing and repeat 10-30 times as necessary.

Elevated Push-Ups

These elevated push-ups can be done at your desk or against a wall, whichever you prefer. Step back quite a few steps until you can lay your hands flat on the desk/wall =, shoulder width apart. Lean forward into the palms and hold your body at an angle. Push down into your palms, tightening the core, and then return back up. Perform 10-20 repetitions. Use a dumbbell held against your chest or a weighted medicine ball for extra challenge.

Glute Kicks

Stand facing a table, using the edge as support if needed. Point one leg backward, keeping straight, and lift backwards in a kick motion, keeping the heel facing the ceiling. Do 20-30 repetitions before repeating on the other leg. You should feel the burn in your back thigh and glutes!

Arm Pulses

Stand up and place your arms by your side, but have your palms face backwards. Move your arms backwards and back to the side for 20-30 seconds. Keep the arms straight as you will feel the burn in your triceps. (5).

Invisible Jump Rope

If you have a real jump rope, you can definitely whip it out in order to do this exercise. However, if you’re in a bit of a tight office space or don’t have access to a jump rope, this invisible version will do quite nicely. Hop up and down on both feet, or one leg at a time – back and forth. Moving your arms as well as if you were jump roping will help you get a nice arm workout as well (5).

Seated Bicycle Crunch (5)

In your chair, place your feet flat on the floor. Put your hands behind your head as if you are going to perform a standard crunch and lift one of your knees toward the opposite elbow, and then the same with the other knees to opposite elbow. Make sure to twist your body with the motion and squeeze your core. Perform 15-20 times.

Wall Sit

Stand directly with your back against a wall. Slide your back down the wall, while bending your knees into a squat position, using the wall as support for the downward movement. Once your hip is at the same height as your knees, hold the position for 30 seconds to a minute (5).

Russian Twists (with desk and office chair) (5)

This exercise works at its best with an office chair that swivels, so if you have one, you’re in luck! Sit with your back straight, but with your feet hovering above the floor. Grab the edge of your office desk, and use your core to twist your chair side to side, engaging the obliques at each turn.

Calf Raises

Stand either near your desk, near the back of your chair, or near the wall. You will use either of these for support in case you lose balance. Push your heels off the ground until you are able to stand on your toes. Slowly move back to the ground and repeat 30 times.

Leg Lifts

Sit normally in your chair with your feet planted on the ground. Lift one leg up at a time by straightening your knee, engaging your core as you do. Your thighs should remain in the same position throughout. Do 20-30 repetitions on each side.

Lunge

Step one leg out forward. Lower your knee of the back leg down toward the ground but hover over the ground - do not rest the knee. Return to standing. Repeat 10-15 times on each leg.

Walking/Jogging

If you have a longer break or lunch, take a walk or a jog around your neighborhood or office building parking lot/garage. Enjoy the fresh air and time away from the office to relax your eyes, muscles, and body.

By Ashley Gresko

Blog Editing Consultant for Health Industry Designs

References

1) https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break 1) https://www.spineuniverse.com/wellness/ergonomics/workstation-ergonomics-take-break
2) https://www.spineuniverse.com/conditions/back-pain/back-pain-stretching-exercises
3) https://occup-med.biomedcentral.com/articles/10.1186/s12995-018-0220-y
4) https://www.researchgate.net/publication/245821667_The_Effects_of_Exercise_and_Rest_Breaks_on_Musculoskeletal_Discomfort_during_Computer_Tasks_An_Evidence-Based_Perspective
5) https://snacknation.com/blog/office-exercises/
6)https://www.inspiro.org.au/blog/8-super-easy-exercises-to-do-on-your-lunch-break

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