In this digital world, a lot of us probably spend more time at our desks than we’d like to. Long amounts of time staring at a computer can take a toll! Here’s a few things you can do to give you a physical and mental break.
Take a Stretch Break
Admit it, you’re sitting hunched over your keyboard or phone right now. 😜 Its ok; we all do it. Here’s 3 quick stretches you can do at your desk!
#1 Give Your Wrists Some Love
Being on the computer all day overuses some muscles and underuses others. New York City based physical therapist, Dr. Abby Bales, suggests stretching your wrist flexors and extenders. The easiest way to do this is to hold your arm straight out and bend your wrist up and down at 90 degree angles. Bales says this “prevents the wrist from getting locked in a smaller range.”
Your upper back and shoulders can lock from being at a desk too long. Dr. Bales suggests stretching by clasping your hands behind your head and squeezing your shoulder blades. This opens up your chest and shoulders, helping stop the hunch.
#3 Big Shrugs
While on the computer most of us have the habit of scrunching up our shoulders and leaning toward the screen. Doing some 3-5 second shoulders shrugs helps! “By actively shrugging and then letting go, the brain is made aware of the unhealthy height of the shoulders,” Dr. Bales said, and it resets accordingly.
Anytime you disrupt your routine (either by doing little things like pausing to stretch or like, I don’t know, a global pandemic) you have opportunity to reset. What can you do to reset your brain?
Pausing and taking a couple deep breathes can help clear your mind, relax, and refocus. It’s as simple as just looking up from your computer or phone and focusing on your breathing for a bit.
Another thing you can do to mental reset is take a moment to go over your tasks and reprioritize. Ask yourself, “What is my overall goal for the day and what do I need to do next to reach that goal?” It’s critical to understand what tasks are most important. Inevitably things change throughout the day; deadlines move and priorities shift. Reorganizing your task list can help you to stay focused on what really matters and make it easier to adapt to shifting priorities.
#3 Change Up Your Surroundings
Changing something about your surroundings can help you refocus. Can you get up and move? Now that it’s summer, could you work outside? Disrupting your groove gives you the opportunity to reset your focus. Changing where you physically are or even something small like switching up your music is super effective!