5 Simple Desk Stretches to Boost Productivity and Reduce Eye Strain

5 Simple Desk Stretches to Boost Productivity and Reduce Eye Strain

As we spend more time staring at screens and typing away on our keyboards, it’s easy to forget to take care of our bodies.

Prolonged sitting and poor posture can lead to eye strain, headaches, and decreased productivity.

But fear not! With these 5 simple desk stretches, you can reduce eye strain, improve your posture, and boost your productivity.

The Science Behind Desk Stretches

Research has shown that regular stretching can reduce muscle fatigue, improve cognitive function, and even lower blood pressure (1). A study published in the Journal of Occupational Rehabilitation found that employees who participated in a workplace stretching program reported a significant reduction in musculoskeletal discomfort and improved overall well-being (2).

Stretch 1: Chin Tucks

• Sit up straight with your feet flat on the floor
• Tuck your chin in towards your chest, keeping your head level
• Hold for 10-15 seconds and release
• Repeat 10-15 times

This stretch helps to reduce strain on the neck and improve posture. When we spend too much time looking at screens, our heads tend to jut forward, putting pressure on our neck and shoulder muscles.

Chin tucks can help counteract this effect.

Stretch 2: Shoulder Rolls

• Roll your shoulders forward and backward in a circular motion
• Repeat 10-15 times

Shoulder rolls can help loosen up tight muscles and improve blood flow to the area. This is especially important for office workers who spend a lot of time typing or using a mouse.

Stretch 3: Neck Stretch

• Slowly tilt your head to the right, bringing your ear towards your shoulder
• Hold for 10-15 seconds and release
• Repeat on the left side

This stretch can help reduce tension in the neck and improve range of motion. Remember to breathe deeply and slowly while you’re stretching to get the most benefit.

Stretch 4: Wrist Extensions

• Hold your arms straight out in front of you
• Lift your hands up, keeping your wrists straight
• Hold for 10-15 seconds and release
• Repeat 10-15 times

Wrist extensions can help reduce strain on the wrists and hands, which can be prone to repetitive strain injuries from typing and mouse use.

Stretch 5: Seated Twist

• Sit up straight with your feet flat on the floor
• Twist your torso to the right, keeping your feet and hips facing forward
• Hold for 10-15 seconds and release
• Repeat on the left side

This stretch can help improve spinal flexibility and reduce tension in the back and shoulders.

The Benefits of Head and Shoulder Massage

While these desk stretches can provide significant benefits, they can be even more effective when combined with regular head and shoulder massage. Massage has been shown to reduce muscle tension, improve mood, and even lower cortisol levels (3).

By incorporating regular massage into your self-care routine, you can experience even greater improvements in productivity and overall well-being.

Incorporating these 5 simple desk stretches into your daily routine, will reduce eye strain, improve your posture, and boost your productivity.

Remember to take breaks, stretch regularly, and consider incorporating head and shoulder massage into your self-care routine.

Your body (and your boss) will thank you!

References:

• (1) American Council on Exercise. (2018). ACE’s Essentials of Exercise Science for Fitness Professionals. Wolters Kluwer.
• (2) Journal of Occupational Rehabilitation. (2018). The effects of a workplace stretching program on musculoskeletal discomfort and well-being. DOI: 10.1007/s10926-018-9753-6
• (3) Journal of Alternative and Complementary Medicine. (2018). The effects of massage on anxiety, depression, and cortisol levels in healthy adults: A systematic review. DOI: 10.1089/acm.2017.0261