Gimme a Break! Frequent, Short Breaks Can Increase your Efficiency

Whether you are at the office or working from home never sit at your desk for extended periods of time. Did you know that research shows that taking routine movement breaks increases work efficiency, job satisfaction, and your overall quality of work!

We recommend that every hour you step away from your desk to re-centre and focus. Even if it’s just a short walk, getting a glass of water, or doing a lap of your home or office. Here again is an easy stretching program to keep your body moving and your mind energized…and you can do it right from your chair!

1. Interlock your fingers and straighten your elbows. Ensure your palms are facing away and reach forward. Hold 10 – 20 seconds and perform 2 times.

2. Interlock your fingers and straighten your elbows. Ensure your palms are facing away and reach to the sky. Hold 10 – 20 seconds and perform 1 time.

3. With one hand reach overhead and grab your opposite elbow. Lean towards the opposite side of the elbow causing the side of your core to arc. Hold 8 – 10 seconds and perform each side.

4. Interlock your fingers and straighten your elbows. Ensure your palms are facing away and reach to the sky. Hold 10 – 20 seconds and perform 1 time.

5. Perform a shoulder shrug with both shoulders at the same time. Hold 3 – 5 seconds and perform 3 times.

6. Grasp one of your hands behind your back. Pull down on the grasped hand and bend your neck away from said side. Hold 10 – 12 seconds and perform on each side.

7. Put your palms together in the centre of your chest and while they stay in contact move your hands towards the ground. Hold 10 seconds

8. Put your palms together in the centre of your chest and while they stay in contact rotate your finger tips away from your body. Hold 10 seconds.

9. While sitting have one arm reach to the sky and at the same time have the other arm reach to the ground. Hold 8 – 10 seconds and perform on each side.

10. While sitting, cross your legs while applying extra pressure with the opposite hand. Also rotate your core in the opposite direction of the crossed leg. Hold 8 – 10 seconds and perform on each side.

11. While sitting put both hands in the small of your back and arc your back looking up towards the sky. Hold 10 – 15 seconds and perform 2 times.

12. Shake out your hands. Perform for 8 – 10 seconds.

Learn more about Physiotherapy or book an appointment online with one of our therapists.