3 Ways To Break Up The Day

Feeling Zoomed out after too many video meetings? Tired of being cooped up indoors? Is your work time melting into your leisure time since you’ve been working from home? Not feeling safe enough to go back to the gym?

You don’t need exercise equipment and you don’t even need to leave your workspace to enjoy a quick “reset.” Here are some simple ways to take a break and come back refreshed.

1. Stretch

There’s nothing like a good stretch to get the blood flowing and perk up your mind. Here are some suggestions, courtesy of the Mayo Clinic.

Your shoulders end up stiff and painful from all the time you spend standing or sitting. To keep your shoulder muscles from feeling sore and tight, stretch the back of your shoulder by doing the following:

» Place one hand under your elbow.

» Lift your elbow and stretch it across your chest. Keep the rest of your body still while you do this; don’t rotate your body.

» Hold the stretch for 30 seconds, then relax and slowly return to the starting position.

Repeat the stretch with your other arm.

The back of your upper arm and shoulder also could benefit from a good stretch. Here is how you do it. Start with one arm, then repeat with the other arm.

» Lift one arm and bend it behind your head.

» Place your other hand on the bent elbow to help stretch your upper arm and shoulder.

» Hold the stretch for 30 seconds, then relax and slowly return to the starting position.

The muscles in your neck also feel the strain from too much sitting and too much screen time. Do this head-turning exercise to stretch your neck muscles.

» Face straight ahead. 

» Turn your head to one side while keeping your shoulders straight.

» Hold the stretch for 30 seconds. Feel the tension in the side of your neck and your shoulder.

» Relax and slowly return to the starting position, then turn your head to the other side and repeat.

2. Breathe 

Breathing is automatic, but conscious breathing is a great way to refocus your mind and relax for a bit.

The experts at the University of California at Berkeley advise taking several breathing breaks during the day. Stand and take a deep breath while you slowly raise your arms over your head. Exhale while you lower your arms, and repeat this three times.

Another breathing technique, paced breathing, can help lower your stress levels. Here are the steps:

» Inhale for a count of 2-4 seconds, and exhale for a count of 4-6 seconds. Find the combination that works for you, but make sure you exhale longer than you inhale. 

» Focus your attention on a specific object or sound. This will free your mind of distractions.

» Take a normal breath, and then take a deep breath. Breathe in slowly through your nose, letting your chest and lower belly expand. Breathe out slowly through your mouth, pursing your lips and making a swoosh sound. 

» If your mind wanders, gently redirect your focus back to the counting and breathing.

Abdominal breathing can bring about calm, renewed energy and increased focus. 

» Sit with one hand on your chest and the other on your belly. Take a deep breath in through your nose. Make sure your diaphragm (not your chest) inflates with enough air to create a stretch of your lungs.

» Purse your lips and exhale slowly. Repeat three times in the beginning; then work your way to 6-10 deep, slow breaths per minute for 2-3 minutes.

3. Everyday Office Yoga Exercises

Harvard University compiled a series of exercises aimed at alleviating the tension that our shoulders, necks and upper back feel after a day of sitting at a desk and staring at a screen. Each exercise takes about two minutes, and the entire series takes about 10 minutes. Make sure you breathe deeply throughout the poses to give your muscles enough oxygen to enable them to relax.

» Shoulder Rolls. Sit upright and lift your right shoulder to your ear. Slowly roll your shoulder around and back, dropping it away from your ear. Repeat with your left shoulder. Continue these rolls three more times, alternating right and left.

Lift both shoulders up to your ears and hold for a breath. Release your shoulders, and slowly roll them around and back, dropping them away from your ears. Repeat five times, and then relax your shoulders.

» Open Chest Stretch. Sit near the edge of your chair, and interlace your fingers behind you, palms together and facing your back. Lean forward slightly and lift your arms so that you feel the stretch in your chest. Inhale slowly, lifting your chest. Exhale, and relax your shoulders away from your ears. Hold for 10 to 15 breaths. Slowly release your hands and return them to your sides.

» Neck Stretch. Sit upright without letting your back touch the back of the chair. Hold your head directly over your spine, as if there is a string lifting the crown of your head up. Drop your right ear toward your right shoulder without lifting your right shoulder or turning your head. Take several breaths in and out, feeling the stretch on the left side of your neck.

If you want a deeper stretch, reach your right hand over your head and place it on the left side of your face. Hold the pose for at least five more breaths, and then release your hand and straighten your neck, gently massaging your neck and shoulders with your left hand. Repeat on your left side.

» Reverse Prayer Pose. Sit near the edge of your chair. Reach your arms around behind you, and bring your palms together, fingertips pointing down. Rotate your wrists and turn your fingertips in toward your spine until your fingertips are pointing up. Slide your palms back together in prayer position.

Use one hand to help pull the other hand up to a comfortable spot further up on your back. Keep your shoulders straight, not rounded. Press the outside edges of your palms lightly into your back. Press your palms together gently. Press your feet into the floor.

Breathe deeply, completely filling and emptying your lungs. Hold the pose for 10 to 15 breaths. Exhale, and release your arms.

» Twisted Arms. Sit upright without letting your back touch the back of the chair. Reach your arms out in front of you at shoulder level. Tuck your right elbow into the crook of your left arm, and curl your forearms up into a 90-degree angle. The backs of your hands will be against each other.

If you can, place your left fingers on your right palm, keeping palms straight in a single line with your nose. Breathe deeply, completely filling and emptying your lungs. Hold the pose for 10–15 breaths.

Return to the center. Repeat with the right arm, placing your right fingers on your left palm.

Susan Rupe is managing editor for InsuranceNewsNet. She formerly served as communications director for an insurance agents' association and was an award-winning newspaper reporter and editor. Contact her at [email protected].