The Benefits of Microbreaks

It's the middle of the workday and my body is aching, I have spent hours at my desk, on my feet and in awkward positions. My neck is stiff, my wrists are sore and legs are throbbing.

Can you relate to this? If so you are in need of microbreaks.

Repetitive or prolonged positions faced at work can cause microtrauma, which over time can lead to cumulative trauma disorders (CTD). CTD's are a build up of low magnitude stress to soft tissue (muscles, tendons and ligaments) caused by repeated exertions, movements and sustained or incorrect posture. The majority of work activities require sitting, standing and working in a forward position out in front of the body. Remaining in these prolonged positions stress the body causing muscles to fatigue easier, blood circulation to decrease, muscle tension and weakness that results in an aching body which makes work more difficult.

Your body was designed for movement. Through the use of microbreaks, motion is incorporated in breaking up the monotonous workday. Movement increases circulation and assists tissues in several areas of the body to receive the blood and nutrients needed to stay healthy. Microbreaks are brief 30-60 second breaks taken every 20-30 minutes. They are preventative stretches and motions that reduce muscle tension caused by prolonged static positions and reverse the effects of a continuous forward posture.

The Microbreak exercises to release tension and reverse forward posture are:

Wrist and forearm stretches
With the arm straight, bend your hand down and then up. Apply slight pressure with the opposite hand and hold in each direction.

Neck retractions
Looking forward, tuck your chin in and pull you head back. Try to retract your chin into your neck.

Neck stretches
Stretch your neck in six directions as follows: forward and backwards, side to side, and rotation to each side. Apply slight pressure with your hand and hold for 5 seconds in each direction.

Elbow press
Sit up straight and press your elbows back and feel your shoulder blades squeeze together, hold for 5 seconds and release.

Shoulder circles
Shrug your shoulders up, then roll them backwards and release. Repeat several times, with slow controlled movement.

Back bends
Standing with your hands on your hips, slowly and gently extend backwards at the hips, hold for 5 seconds then release, repeat several times.