We’re all plugged into our screens these days. Phones, laptops, TVs. It’s hard to avoid it. Especially if you have a desk job. But our bodies are designed to move – our muscles, joints and organs need to if they’re to stay fit and healthy. It’s so easy to slump into a terrible posture. And in the long-term … So what are we going to do? Get out more? Absolutely! But in the meantime, here’s some suggestions to incorporate a little movement into your working day:
1. Relax your shoulders– Dropping your shoulders away from your ears does a lot to ease the tension in your neck and shoulders. I like to rest my elbows on the arm-rest and lift the crown of my head to the ceiling to feel some spaciousness. It’s so easy to collapse our ribs, lungs and chest down into our seat if we’re sitting for a long time. If your chair has no arm-rests, keep your elbows on the table or hug them into your sides, as if pressing a button on your hips. You should feel your shoulder blades descend down to your lower back.
2. Reverse your forward leaning – It’s natural for our body to come forward when we are interested in something – whether it’s eating, talking, driving, typing, watching an exciting movie etc.It wouldn’t be a problem but we do it far too much these days and our spines don’t like it. To balance it, try a gentle backward bend or open your chest to correct a forward leaning posture. We do this naturally when we yawn and stretch, but a little reminder doesn’t hurt. Pulling your arms back, breathing deeply and throwing your head back on to your spine feels good.
3. Stand up – Many studies have shown the detrimental effect on the body of sitting still for hours. That’s why we are starting to see the use of standing desks. If you don’t have one of those, stand up anyway. Some people think that we are naturally more assertive and dynamic when we stand so it can be great for those difficult or persuasive business calls you have to make. Take regular breaks, go for a walk, speak to a colleague face-to face rather than emailing them. Your body will thank you by the end of the day.
4. Take a screen break– Our eyes have muscles that get just as tired as the rest of the body. Take a moment to move your gaze away from your screen and focus on something else. And once in a while, try rubbing your hands together fast to generate heat and place the base of them on your closed eyelids. Or hold a hot cup of tea to your brow. It can be very comforting!
5. Set a timer– It takes practice to make a new habit. Set a timer to remind you that every 40/50 minutes you should be taking a break, moving, hydrating, stretching, using your other sensory organs etc. If you experience neck, shoulder, headache pain – that’s your body’s alarm system telling you that things need to change!