Stretching exercises to incorporate during your breaks

Despite all the precautions that can be taken, everybody will feel eye, muscle or skeletal discomfort or pain at some point during the day. These stretching exercises increase blood circulation thereby reducing muscle tension. They help relax the main muscle groups that are used while you work at the computer. You do not have to do all of them. You can do some during your first break of the day, and then choose a few others for your second break.

Warning

• The exercises must be done slowly, without jerking movements.
• None of these exercises should cause pain. If an exercise is painful, stop right away and see a doctor if necessary.
• If you feel pain before doing an exercise, stop and see a doctor or physiotherapist for a program adapted to your needs.
• Breathe normally during the exercises.
• Stretch the muscle as you breathe out.

Breathing exercises

This exercise works your diaphragm (main breathing muscle) and promotes relaxation. You can do it various times throughout the day.

• Sit comfortably in your chair.
• Breathe in deeply through your nose, letting your stomach extend.
• Hold your breath for a few seconds, then breathe out through your mouth, letting your stomach contract.
• Do this exercise 5-10 times.

Eyes

• Close your eyes, cup your hands, and place them over your closed eyes for 20-30 seconds.
• Look away from your computer screen and focus on a distant object.
• Look up, down and side to side without moving your head.
• 20/20/20: every 20 minutes look 20 feet away for 20 seconds

Neck

• Tuck your chin in, keeping your head and ears level. Next, come back to your start/natural position. You should not experience any pain. Repeat three times.
• Shrug your shoulders, raising them for a count of three, then lowering them. Rotate your shoulders backwards, arms relaxed at your sides. Repeat three times.

Shoulders

• Squeeze your shoulder blades with your elbows lifted away from your body. Imagine you have a pencil between your shoulder blades and are trying to trap it and then release it.

Upper Back

• Hold your arms straight in front of you and stretch them forward. Raise your arms above your shoulders and stretch them upwards.
• Sit relaxed, feet flat on the floor. Imagine a cable attached to the top of your head pulling you up. Hold for a count of three then relax. Repeat three times.

Lower Back

• Place your hands on the back of your hips.
• Arch your back slightly. Hold for a count of three then relax. Repeat three times.

Wrist and Hands

• Clench your fists, then release them, spreading out your fingers. Hold each position for a count of three.
• In a sitting or standing position, drop your arms to your side. Gently shake out your arms and hands.

Lower Limbs

• Lift your lower leg from a seated posture, leaving your knee bent slightly. Rotate your ankles slowly. Point your toes and then pull them toward your shin.
• Stand up and take a short walk.