The Staar Nurse Writer

You know when it’s three o’clock, you’re starting to feel ready for a nap or a sugary snack to make it through the rest of the day. Instead, try these exercises. In just a few quick minutes these simple stretches can help get a little pep back in your productivity step, and get through those last few hours. 

*Always check with a physician before performing any physical movements. Don’t do anything that hurts, or feels unsafe for your body. 

Cactus

Sitting or standing, raise your arms above your head. Roll your shoulders back, pinching your shoulder blades together (imagine you’re trying to hold a pencil in between your shoulder blades). Bring your arms down to make 90 degree angles. Make sure not to let your chin drop, always keep your head high. Push your chest forward. Hold for five to ten seconds – remember to breathe! You should feel a stretch throughout your chest and shoulders.  When you’re done, release by raising your hands back above your head before lowering to your sides.

Cactus is a great shoulder and chest opener, especially after typing away at a computer all day. It will actually work to strengthen your shoulders and upper back, making it easier to have good posture as you sit at your desk. Additionally, this posture can have physical and emotional benefits like lowering blood pressure, and reducing stress and anxiety. 

Pro tip: rotate your head from side to side while holding the cactus pose to deepen the stretch in your neck. 

Toe-Touch

Start by standing tall. Bend your knees slightly to help with balance, and to ensure proper blood flow through the legs. Reach down and try to touch your toes. Feel free to hold onto the side of your desk or a table for stability. Hold for five breaths. Very slowly raise back up, imagining the blocks of your spine stacking on top of one another. Be careful not to stand up too quickly as this may cause sudden light-headedness.

Bending at the hip in this way will help to stretch muscles in the low back and hamstrings, which tend to get tight if we sit for too long. This can help with low back and hip pain. Additionally, toe-touches will help to strengthen the muscles of the core and low back which will help with posture throughout the day.

Pro tip: With each deep breath in, exhale slowly and try to get your hands a little closer to the floor. 

Stand on One Leg 

Start by standing behind or beside a chair, so you have something to hang on to to help with balance if necessary. Engage your core by trying to bring your belly button toward your spine. With or without your hand on the back of the chair, raise one knee toward your chest until it makes a 90 degree angle with your hip. Keeping your core muscles engaged, hold this pose for ten seconds. Don’t forget to breathe! Then put your leg back on the floor and switch sides. 

This exercise is another great core strengthener, as well as working to stretch the muscles of the lower back and hips. 

It is also a great balance exercise. Increasing balance, along with strength and mobility, has been tied to increased longevity. So this pose will not only help add life to your work day, but could add years to your life! Additionally, the ability to balance has also been tied to better brain function! 

Pro Tip: Try with your eyes closed for an added challenge – just be sure you have something close by to keep you from falling.

Alternating wrist stretch 

Bring your hands in front of you. With your finger tips pointing down, push the back of your hands together. Your thumbs will be toward you, pinky fingers away. With your hands in this position, stretch your fingers wide and release. Repeat five times. Then release, and give your hands a good shake to loosen up the wrist.

Switch your hands upward and repeat, this time with your palms together as if you were going to say a prayer. Again move your fingers in and out, feeling a good stretch through your hands and wrists. 

This stretch will help prevent carpal tunnel syndrome, which is common for people who spend a lot of time typing. Give your hands a good shake when you’re done!

Pro tip: For an added finger stretch, bring palms away from each other keeping fingertips pressed firmly together.

Spine twist 

Raise your arms above your head. Twisting to the right, reach your right arm behind you and your left in front, making T shape. Return facing forward, bringing your arms back above your head. Repeat, twisting to the left and reaching your left hand behind and your right in front of you. Repeat three to five times on each side.

This will open up your shoulders, and give your spine a good twist helping to stretch and strengthen after sitting behind your screen. Twists are one of the best movements for your body, helping with digestion, circulation and cellular detoxification. Twisting can help increase mobility, strength and flexibility, and are great to relieve back pain. 

Pro tip: Add in some wrist circles for added benefit.

Shake your Body

Before settling back into your work day, finish these exercises with a full body shake. Shaking your body will help to warm it up, increasing circulation. The body shake has also been shown to release built up stress and tension, loosen your muscles, and leave you feeling ready to tackle the rest of your work day!

Pro tip: Add a fun song to shake it out, for a little extra energy boost!