Tips and exercises to help you avoid the desk bound injuries…
More and more of us who work in offices or even from home are remaining slouched over our desks for almost a solid 8 hours, some even neglecting to get up and move around during their lunch break. There just aren’t enough hours in the working day is a common complaint, excuse and explanation for why we are choosing to work through our lunch breaks.
Neglecting to move and consider our posture during the day could seemingly be causing untold damage our bodies and minds.
It is the responsibility of business owners, managers and H.R departments if they exist to ensure that the health and safety of employees is considered at all times. This goes beyond the immediate day to day potential health and safety hazards and should also bear in mind the mental well being of employees.
Employers who invest in appropriate ergonomic office furniture can go a long way towards safeguarding their employees' health and wellbeing.
When employees are given the right tools to work with, physically and mentally, they will be happier, less stressed and will do a faster, better job.
Frequent short breaks away from your desk and computer will re-stimulate brain and body, keeping you healthy and fitter for work.
Employers should be proactive in encouraging such practices within the work place as evidently there are benefits to be reaped by all.
Louisa Garnier – Yoga Instructor to London professionals including City workers who spend long hours chained to their desks suggests the following exercises.
Rock forwards and back along the sole of your feet. Then circle around the edge of each foot trying to make clear contact with the floor.
Allow your torso to lie over your thighs for a few breaths, then on an exhalation draw in the lower belly and gently roll up to sit. Repeat 5 times
Sit tall allowing the head to float upwards, take a deep inhalation and grow even taller, then as you exhale keeps tall as you spiral round to one side. You can use the arms to support you but try to make the twist happen from the abdomen upwards whilst keeping the shoulders and head relaxed. Each exhalation can allow you to go deeper without force. Hold for at least 5 breaths. Repeat on the other side
Extend the arms over the back of the chair and hold onto the sides. On an inhalation extend the side ribs upwards and lift the chest towards the ceiling, as you exhale squeeze the elbows towards each other behind you and continue to lift the sides of the body up. Hold for 5 breaths.
Regularly squeeze your hands into fists and then release to extend out as much as possible, followed by rotating your wrists in each direction.
Inhale as you lift arms over head, keep shoulders relaxed as you extend side ribs up. Interlace the fingers and straighten arms. Keep reaching for the ceiling as you inhale deeply, and then bend to the right as you exhale. Inhale to centre and repeat to the other side. Repeat 3 times to each side.
Top tips for movement in the workplace:
•Why not have a meeting standing up or walking round the park/block instead of sitting still?
•If you get up to get a glass of water or a cup of tea use the opportunity to take 5 minutes to stretch your legs and rest your eyes by looking out the window
•Always take the stairs and run up them - not the lift if you are only going a few floors!
•Do small exercises like twirling your ankles to keep the blood flowing whilst you are sitting down
•Take a stretching break every couple of hours (see yoga tips above)
•If you need to go to a kitchen and there's one on another floor - use the furthest one away to get some extra time in on your pins .
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