3 Microbreak Exercises to do at Work

Most of us are sedentary throughout our workday and as we know sitting for extended periods of times can have negative effects on our joints and spine. Here are 3 quick microbreak exercises you can do at your desk or nearby to recharge during the day.

1) Shoulder Blade Squeeze (30 seconds)

• Sit or stand tall, shoulders relaxed
• Pull your shoulder blades back and down, as if tucking them into your back pockets
• Hold for 3-5 seconds, release, and repeat 5-6 times
• Relieves upper back tension from hunching over your keyboard

2) Seated Spinal Twist (30 seconds each side)

• Sit tall in your chair, feet flat
• Place your right hand on the back of your chair, left hand on your thigh
• Gently twist your torso to the right, looking over your shoulder
• Hold for 10-15 seconds, then switch sides
• Helps maintain spinal mobility and eases stiffness from prolonged sitting

3) Calf Raises (45 seconds)

• Stand behind your chair and hold the backrest for balance
• Lift your heels slowly, coming onto your toes
• Lower down with control
• Repeat 10-15 times
• Boosts circulation and helps prevent that “heavy legs” feeling after sitting

Incorporating these exercises into your daily routine can help to relieve the aches and pains from sitting for long periods of time. If you have any questions about microbreak exercises at work, please give us a call at 914-346-5200 or click here to schedule an appointment.