A common complaint among people who spend a lot of time working at a screen is a painful, tense feeling in the neck, shoulders, forearms and wrists. This pain is often caused by static muscle tension, with little or no movement.
When muscles are active, they produce waste products. If these are not cleared in time through stretching and relaxation exercises, they can lead to acid build-up, tingling and pain. You can prevent this by regularly taking short microbreaks. These short pauses, in which you do stretching and relaxation exercises, boost blood circulation. This allows oxygen and nutrients to reach the muscles and waste products to be removed.
Although exercising in our free time is very valuable, it cannot fully solve the problem of long periods of static activity at a computer. Microbreaks are the ideal way to let our bodies recover regularly throughout the day.
A waste of time? Quite the opposite: research shows that microbreaks actually boost productivity and often improve the quality of our work too.
Here are some tips for effective microbreaks:
While doing these exercises, you may feel some muscle activity or stretch. This is normal and shows that the exercises are working. By regularly building microbreaks into your working day, you can reduce the painful, tense feeling in your body and improve your wellbeing.
Make the relaxed feeling you enjoy on holiday last all year round with these simple, effective microbreaks.
When muscles are active, they produce waste products. If these are not cleared in time through stretching and relaxation exercises, they can lead to acid build-up, tingling and pain. You can prevent this by regularly taking short microbreaks. These short pauses, in which you do stretching and relaxation exercises, boost blood circulation. This allows oxygen and nutrients to reach the muscles and waste products to be removed.
Although exercising in our free time is very valuable, it cannot fully solve the problem of long periods of static activity at a computer. Microbreaks are the ideal way to let our bodies recover regularly throughout the day.
A waste of time? Quite the opposite: research shows that microbreaks actually boost productivity and often improve the quality of our work too.
Here are some tips for effective microbreaks:
- When working with a keyboard and mouse , regularly rest your hands in your lap for a moment. Make it a habit to take your hand off the mouse whenever you are reading something on your screen.
- Let your arms hang loosely by your sides and roll your shoulders a few times, both forwards and backwards.
- Interlock your fingers and push your arms and palms as far forward as possible. Hold this position, then relax.
- Place your hands behind your head, pull your elbows back as far as possible, then relax.
- Squeeze your hands firmly, then spread your fingers as wide as possible, alternating at a quick pace.
- Alternately squeeze your eyes shut and open them, then look into the distance for about 20 seconds.
- Tuck your chin towards your chest, then slowly tilt your head back.
- While seated, make yourself as tall as possible, then slowly relax.
- Place your hands on the armrests of your chair and push your body upwards.
- Pull your feet firmly towards you from the ankles, keeping your knees well stretched.
- Breathe in and out calmly a few times. Make your out-breath slightly longer than your in-breath.
- Make a conscious effort to smile: it feels good and helps you relax!
While doing these exercises, you may feel some muscle activity or stretch. This is normal and shows that the exercises are working. By regularly building microbreaks into your working day, you can reduce the painful, tense feeling in your body and improve your wellbeing.
Make the relaxed feeling you enjoy on holiday last all year round with these simple, effective microbreaks.