Desk Stretches: Preventing Injury

Source: Physical Therapists from Lahey Hospital & Medical Center

Here is a great video on effective stretches to do at your desk. This video demonstrates head, neck, back, and wrist stretches. These stretches are very simple, targeting the parts of your body that are most prone to injury and discomfort during work. For example, these physical therapists show you how to do easy and effective wrist stretches to decrease your chances of getting carpal tunnel from typing all day.

I recommend doing these stretches 3 times a day, once in the morning before you begin your work, once after lunch, and once at the end of your workday. Doing these stretches will allow you to prevent injury as well as help alleviate the pain from existing or recurring injuries.

Hope this video teaches you some beneficial stretches!

How to Practice Mindfulness

As young professionals, it is crucial to keep our mental health in check. Practicing mindfulness is a perfect strategy of doing so. According to Psychology Today, “Mindfulness is a state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

You might ask: What are the long-term benefits of mindfulness?

According to psychologist and neuroscientist Britta Holzel, the more mindful you are, the more dominant your relaxation response becomes over time. This means you have fewer stress hormones coursing through you at any given time. Stressing activates your sympathetic nervous system, the driving force behind the body’s fight-or-flight response. Imagine always being in a state of fear, as if you are running from a bear. Being stressed makes your body think that you are in this state of danger constantly. 

With the practice of mindfulness, you will learn how to decrease your stress, and over time, suppress this fight-or-flight response when it is unnecessary.

How do I practice mindfulness? 

Start your practice. Try to set aside 10-20 minutes a day in your work schedule. I recommend doing this first thing in the morning to get a fresh perspective on the day. You can practice mindfulness anywhere, from the cubicle to the park. It is important to find a space that makes you feel comfortable and calm. Let’s begin by going over the steps.

Step 1. Breathe. UCLA’s Mindful Awareness director Diana Winston recommends to just breathe. Sit or stand in a quiet place and breathe naturally. Focus on the sensations in your stomach and chest. Keep a strong posture.

Step 2. Become Aware. Notice the sounds around you, the movement of the grass as you take your daily walk, and the strength of your body as you sit at your desk.

Step 3. Find your center. Use the focus built during this exercise in real life scenarios. If you feel anxious or stressed throughout the day, don’t push your thoughts away. Rather, acknowledge where the stress is coming from so you can make yourself better.

Step 4. Know when to stop. If you ever find yourself angry, sad, or extremely emotional, take a breath and stop. Observe what is happening inside and outside of you, then proceed with whatever you are doing. This will allow your body to relax before you go.

If you don’t have time to do all of these steps above, here are a couple that have really helped me through my internships.

1. Breathe in and breathe out. Inhale through your nose and exhale out of your mouth. When you inhale, imagine good energy coming inside of your body. As you exhale, envision the bad energy leaving your body. This imagery will help you focus on the present moment and allow you to get rid of any stress about the future.

2. Chill out. People who practice a state of relaxation and mindfulness everyday can actually change the structure of their brains, strengthening the areas that control emotions and stress responses, according to Ph.D. psychologist Britta Holzel, a neuroscience researcher at Charite Hospital in Germany. Practicing mindfulness will allow you to focus all of your attention on the present moment, making you calm, relaxed, and ready to face obstacles that come your way.

Hope these steps help you feel more relaxed throughout your workday!