littleNudge Movement Reminders
The following are suggestions for things to remember to do whilst using a computer. Click on them for further explanation and a video:
Circle your ankles
Close your eyes for a moment
Give yourself a good stretch
Are you sitting with good posture?
Is your chair set at a comfortable height?
Is your hand comfortable on the mouse?
Is your typing posture correct?
Look away from the computer
Move your toes up and down
Remember to drink water
Roll your shoulders around
Shake your wrists
Sit up nice and straight
Stand up and move
Stretch your arms above your head
Stretch your legs
Stretch your wrists
Take a deep breath
The three most important things to remember are that movement should be:
- simple
- frequent
- comfortable
- and even better... if its fun!
The length of time you do the exercises for is up to you. As long as it is comfortable during and after the movement; the more movement the better.
If you are new to doing these movements, it is worth starting with a small number of repetitions (eg.5) and slowly increasing over time.
When stretching, hold positions briefly in a comfortable position. You can risk injury if you hold long or painful positions, especially if you are not warmed up.
There are lots of reasons to do these movements. The main purposes are to:
- boost circulation to areas where blood flow becomes more restricted as a result of sitting (eg. the buttock muscles)
- give you a brief break from computer work
- relieve tension and warm up your muscles
- release pressure on those more compressed parts of your body (eg. the discs of the spine)
If you can find ways to make the exercises fun.. even better!
You can adapt and add your own exercises to those provided (ensure they are comfortable..) Please send us any video exercises you like to do in your office and we will post the best ones on our blog.
We would love to hear your ideas so please send us videos of exercises you like to do in your office and we will post the best ones on our blog.