Workplace Wellness Part 1 – Microbreaks and Stretching

Posted on December 8, 2014

In today’s day and age, many people have jobs that involve long hours sitting and working on computers and talking on the phone.  Sitting at a desk for hours on a day to day basis can take its toll on the body resulting in aches, pains, and sometimes injuries.  This is due to the stagnant nature of sitting resulting in poor circulation to muscles and joints as well as creating muscle imbalances, allowing the front muscles of your body to become tight from being hunched working in front of you.  This contributes to a lot of issues we see in the Physical Therapy clinic including neck, shoulder, elbow, wrist, hand, midback, and even low back and hip pain.

The first step to improving your workplace wellness is taking many breaks throughout the day:

  • Take a 2 minute break every 30 minutes
  • Get out of your chair and go for a 30 second walk or do some quick squats or lunges
  • You can also perform these quick stretches in the video below:

  • On your lunch break or when you get home from work you can utilize a foam roller or towel roll to help straighten out of that hunched over posture; see how to use the foam roller in this video:

Taking multiple breaks throughout the day is the key to maintaining workplace wellness in a sitting environment.  Our bodies simply aren’t designed to stay stagnant for long periods of time outside of sleeping.  We need movement to get blood flow to our muscles and joints to maintain their health.  Sitting specifically can also tighten our front muscles pulling us into poor posture so it’s important to stretch as you learned to fight that tightness!  If you’d like even more tips, call into either of our Sport and Spine Physical Therapy clinic locations in Albany 541.928.1411, or Corvallis 541.752.0545.

Stay tuned next week for part 2: desk, computer and chair set up!

Happy moving and stretching!

– Dane Happeny, PT, DPT

Comments are closed.