Stretch your arms above your head
Why?
This exercise helps to lengthen your spine. It also stretches some of the muscles in your back.
Simple...
you are lengthening those areas of your body that never usually get stretched when sitting at a computer all day.
What?
There are different ways you can do this. It is even better if you take this opportunity to do the exercise standing up.
- Reach your arms straight above your head or slightly to the side
- You should feel a gentle stretch
- Hold briefly and repeat several times
Related videos
LittleNudge’s movement reminders
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.