When placed in a stressful situation, our first reaction is to hold our breath and tense our neck, shoulder, and back muscles. The following desk exercises allow you to relieve tension by consciously focusing on the moment. Exercise forces you to be "physical" and to rest your mind. While doing these exercises, do not pull or push too hard so as not to create more tension in your muscles.Proper sitting posture at work station
While standing tall
- Keep your posture neutral with your back supported by your chair. Feet should be flat on the floor, with knees and shoulders in line. Eyes should be looking straight ahead.
- Initiate breathing exercises to call attention to the present moment:
- Completely fill the abdominal and chest cavity with air. Deep breathing: Take air in through the nose and expel out through the mouth. Repeat 5-10 times.
- Slowly swing your right arm and place it between your shoulder blades. With your left hand, hold and pull in your right elbow. Hold for 10 counts. Repeat the movement with your left arm.
- Raise and relax both shoulders. Repeat 10 times.
- Move your shoulders back as far as they will go as if standing at attention. Then bring your arms together in front of your chest. Repeat 5 times. Place your hands on the desk. Then place your right leg back behind you while keeping your left leg underneath you, creating a wide base.
- Stretch your right leg for 10 seconds. Repeat by placing your left leg back and holding for 10 counts.
- Place your hands on your desk. Keep your feet shoulder-width distance apart with your toes pointing out. Slowly lower your body by bending your knees as far as they will comfortably go.
- Hold the position for 5 counts. Repeat 10 times.
- Sit back down comfortably, regaining a neutral posture.
- Slowly rotate your head clockwise and counterclockwise. Repeat 3 times.
- Resume proper sitting posture and end with breathing exercises.
When placed in a stressful situation, our first reaction is to hold
our breath and tense our neck, shoulder, and back muscles. The
following desk exercises allow you to relieve tension by
consciously focusing on the moment. Exercise forces you to be... More