Workplace Exercise to Relieve Stiffness

Workplace exercise breaks may be the answer to your stiff joint problems at work. Sitting still at a desk for long periods of time or repeating the same tasks over and over can take a toll on your muscles and make you lethargic.

But setting aside just a few minutes every couple hours to exercise and stretch can ease your aches. Regular workplace exercise breaks can:

• Relieve pain and stiffness
• Re-energize and relax you
• Improve circulation
• Strengthen your muscles and joints

All of those benefits add up to greater productivity on your part. The better your body feels, the more comfortable and productive you’ll be on the job.

If you think you don’t have time in your workday to stop and exercise, think again. You don’t have to get up and run a mile or go to the gym to get the benefits of workplace exercise. You can exercise right at your desk or in your cubicle with low impact stretching and massaging.

Kick off your workplace exercise break by choosing a few simple stretching exercises.

• Relieve sore eyes by increasing blood flow and strengthening the eye muscles. With your eyes open, roll them around in wide, clockwise circles 15 to 20 times. Start rolling slowly, then build up to a faster pace. Repeat the exercise 3 times a day to ward off tired eyes.

• Cure a headache and ease stress with a head massage derived from Chinese medicine. Place your hands on top of your head and use the tips of your fingers to press down on your scalp. Rub your scalp from the midline down to the side and from front to back.

• Loosen up your neck by stimulating the cervical vertebrae in your neck. Do neck twists, starting with your head facing straight forward and your back straight. Breathe in slowly through your nose. Exhale, turning your head as far left as you can comfortably stretch it. Hold the position for a few seconds. Breathe in again, and exhale as you turn your head to the other side. Repeat hold on the right side. Repeat on both sides, trying to stretch your neck a bit further each time you stretch.

• Relieve a sore back and increase blood flow to your torso with back twists. Stand with your back straight, knees slightly bent, and arms hanging relaxed at your sides. Keep your toes facing forward and firmly planted as you twist over your left shoulder to face the back. Keep your arms relaxed and let them move naturally as you twist in the other direction. Continue twisting and gradually build up speed. Do 15 to 20 twists per side. When you finish, slow down gradually.

• Stretch and strengthen your legs, glutes, and pelvis with a thigh exercise derived from Chinese martial arts. Start by standing with your feet spread wider than your shoulders and toes turned outwards. Bend your knees until your thighs are parallel with the ground. Keep your back straight and rest your hands on your things. Hold the position for 30 to 60 seconds and breathe slowly. Try to do the exercise 4 times.

• Work your legs, ankles, and lower back with a forward lunge. Start by standing with your feet parallel and close together. Put your hands on your hips and take a big step forward with your right foot. Lower your body slowly until your right thigh is parallel with the ground, keeping your knee over your ankle. Your left leg should be behind you on its toes. Use your legs to push your body back up to standing. Repeat on the other leg for 10 to 12 reps.