Recovering energy and improving work performance are the functions fulfilled by the so-called active breaks, those brief moments within the workdays considered necessary to reduce fatigue, musculoskeletal disorders and prevent stress.
Danitza Palacios, occupational physiotherapist at our Clinic, Quirónsalud group, explains that they should be done for 5 or 10 minutes every hour or two hours approximately in any work space in which they are, whether in the office or at home when it develops. teleworking. “The lack of active breaks during the working day fuels a sedentary lifestyle and influences the increase in suffering from musculoskeletal or vascular disorders, among others,” she affirms.
How to make the active pause?
The exercises you do will depend on the body segments you use during the workday. They vary between muscle stretching and joint mobilization, focused on the segments that are used the most, such as the neck, trunk, upper or lower limbs.
Exercises
- Stand up straight, bring your left hand over your head and place it over your right ear, gently lift your head. The right hand should be stretched out on the back. Count to 5 and switch arms.
- Interlock your fingers and stretch them forward. Form a ‘C’ arch with your back. Count to 5 and relax.
- Extend your arms out in front with your palms facing down. With your left hand, grasp the back of your right hand and press down. Hold this position, count to 5 and switch hands. Keep in mind that the arms must be straight.
- In the same position as before, but with the palms up. With the left hand press the palm of the right hand, stretching back all the fingers of the right hand. Keep in mind that the arms should be straight.
- Standing, spread your legs so that they are at shoulder level, bend your knees and slide your hands until they touch the balls of your feet, when you get there stretch your knees according to the tolerance you have when stretching, hold and stop. Standing up, bend your knees again and gently rise to the starting position.
Benefits of active breaks
- you recover energy
- You prevent work stress
- Improve muscle oxygenation
- You break the monotony of the work environment
- Strengthens the immune and nervous systems