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Exercises for active breaks
From stretching to small and simple exercises that loosen the muscles during work can be highly effective in avoiding subsequent ailments due to continued poor posture.
So why not take advantage of those rest minutes and turn them into active breaks that provide certain benefits? discover interesting alternatives below.
Know the importance of these active breaks
Although for many it seems silly, the benefits of active breaks at work not only prevent musculoskeletal injuries, but also fatigue and tiredness while helping to minimize tension, in addition to avoiding cramps and ailments from postures continued.
This is the reason why it is imperative to at least get up or change your posture, because in addition to providing benefits for the body, you will return to work more prepared, rested and active, thus increasing productivity levels.
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How to exercise while working?
Transforming work breaks into active breaks is simple; Although it is recommended to perform most of the exercises standing, it should be noted that if you work standing up, they can be done sitting down, the key to their effectiveness is adapting the routine according to individual needs.
neck exercise
The neck is usually one of the parts of the body that is most overloaded, generating ailments. In this sense, it is advisable to pay special attention to it during active breaks while performing different exercises. for instance:
- Gentle turns of the head to the sides.
- Push-ups moving the head forward until it touches the chest with the chin, then bringing it back as far as possible.
- Looking straight ahead, try to bring your head with the help of your hands, up to one of your shoulders, repeat the operation to the opposite side.
Exercise to prevent carpal tunnel syndrome
Numb wrists is one of the main consequences of spending too much time typing on the computer, it is common to feel a tingling sensation and even some pain. For this reason, it is essential to take a break to perform a simple and quick exercise.
It consists of first stretching the right arm forward, taking care that the palm of the hand is facing forward, with the left hand proceeding to stretch the fingers backwards in order to relax the wrist and avoid carpal tunnel syndrome. Repeat the procedure changing arms.
leg exercise
Those who spend too much time sitting will not only need to stretch their legs from time to time, but also take a walk or walk for a while, however, this is not possible for everyone, assuming that the availability is not available, the following exercise fulfills the same function.
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Standing, bring your right leg forward in the same way as you would when walking after taking a long stride, then, taking care that your left foot is completely flat on the ground, bend your leg a little.
As a complement, it is advisable to place your hands on your hips, thus maintaining an upright posture. Change limb and repeat the procedure.
