If you’re one of the many people who spends the best part of their day hunched over a computer, you’ll know how easy it can be to forget to move at all throughout the day.
But sitting still for too long can lead to stiffness. It’s a good idea to introduce some workplace wellness into your day to ease tech neck and get blood flowing through your hands and wrists.
Yoga and movement expert Nahid de Belgeonne, who has created the The Human Method, a feldenkrais-inspired practice of somatics and restorative yoga, has shared some gentle movements that can be practised subtly from your desk.
Head and eye rotation
In the first video (at the top) Nahid takes us through a simple head and eye rotation exercise.
“After a morning of fixing your eyes and head on the screen, it’s time to move,” says Nahid. “There is a neurological connection between the eyes and the muscles at the back of the head and neck, so moving your eyes as well will relieve a sore or tech neck.”
1. Imagine you’ve got a plate inside the head and you’ve got a little marble in the middle of the plate.
2. Really slowly start to roll that marble around the plate, keeping your focus forwards. Begin with really small circles and slowly start to make the circle bigger.
3. Once you have the hang of that start to roll your eyes in the same direction. Go slow and tune into the quality of the movement rather than the range.
4. If you want an extra challenge, roll your eyes in the opposite direction to your head.
Shoulders, wrists and finger rotation
“If you have permanently sore and tight shoulders and pain in your wrists and fingers, this sequence is for you,” Nahid says.
1. Working on one shoulder at a time, take one shoulder blade all the way up to your ear and drop it back down again, and repeat.
2. Now slide your shoulder down as if you’re putting it into your back pocket, then return to your start position. Combine the two movements so you’re moving your shoulder all the way up and then all the way down.
3. Next move your shoulder forwards away from the spine, then back again.
4. Put all of those movements together so that you are moving your shoulder blades in a circular motion. Make sure you try it in both directions, you can do it with both shoulders at the same time or just one at a time.
5. Next, let’s move onto your wrists. Clasp hands and bring forearms together. Pump the forearms up and down to roll through the wrists and get blood flowing into the whole of the hand.
6. Last of all, flick your fingers as if you’re flicking water at someone, but you’re doing this really hard.Continue and you may start to feel your forearm muscles burn because we don’t tend to use them that much.
Try to introduce these simple reminders to move into your working day and you may even find it helps to boost concentration and productivity levels.
In association with Voltarol. For more information about our products or to report an adverse event with one of our products please contact 0800 783 8881.