Workstation wellbeing: how to keep healthy
With many of us spending more time with our colleagues than at home it is important to look after our wellbeing at work. Spending just a few minutes each day doing some simple exercises can have a positive impact on your overall wellbeing.
Try some of the Workstation Workouts below and see what a difference it makes.
Neck and shoulder
Neck rolls: Drop your head until your chin touches your chest. Then turn to face one shoulder. Relax your chin on your chest again, and then turn to the other shoulder. Hold for a couple of seconds. Repeat twice.
Shoulder rolls: Lift your shoulders as high as possible, and then make several forward circles and several backward circles.
Shoulder shrug: Sitting tall, lift your shoulders as high as you can, then press them down as if a pair of hands were pushing down on them. Repeat a few times.
Head clasp: Clasp your hands behind your head and pull in your shoulder blades until you feel the stretch. Hold for five to ten seconds and relax. Repeat five to ten times.
Arm and wrist
Wrist rotation: With arms outstretched in front of you, raise and lower your hands several times. Rotate your hands ten times (make circles in the air with your fingertips).
Palm press: Make a loose fist, palm up. Gently press your other hand against the fist. Resist the force for five seconds, keeping your wrist straight. Repeat with the other hand.
Hand press: Gently press one hand against a firm, flat surface, stretching your fingers and wrist. Hold for five seconds. Repeat with the other hand.
Fist clench: Clench your fist tightly and release, fanning out your fingers. Repeat five times with each hand.
Legs and feet
Foot raises: Sitting up straight, keep your heels on the floor and raise the balls of your feet, hold inposition and release 5 to 10 times.
Calf raises: Sitting up straight, keep the balls of your feet on the floor and raise your heels 5 to 10 times.
Ankle rotations: Rotate your ankles 3 times to the left and 3 times to the right.
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