Microbreaks and
Counteracting Stretches:
:
What is a Microbreak?
A microbreak is a short activity that helps to
break up the repetition of physically or mentally draining tasks which
should occur every 20-30 minutes. It is best to do something active like
standing up, stretching, or moving around. Completing counter acting
stretches throughout the day helps to encourage blood flow, improve
posture and decrease tightness. Taking breaks from sitting in one
position or doing the same thing over and over can decrease discomfort
and pain as well as improve work quality and productivity.
What are the best microbreaks and counteracting stretches for you?
Think about how you usually sit or stand and add in stretches that place
your body in the opposite position to help your body feel better.
COUNTERACTING STRETCHES:
Low Back Extension:
Begin by standing with feet hip width apart. Place hands on low back/hips for support as you bend backwards with control. Squeeze your glutes to help you come back to an upright standing position. (Hold for 10 secs. Repeat 8-10 times.)
Chin Tucks:
Sit or stand with your back straight. Put your fingertips on your chin and gently push your chin backward and slightly down, as if you are trying to make a double chin. (Hold for 1 sec, then relax your chin forward, hold, and repeat.)
Titanic:
Stand tall. Bring arms to side and slightly behind body. Pull fingers back and lift chin up. (Hold for 20 secs. Repeat 8-10 times.)
Shoulder Blade Squeezes:
Start by standing with your best posture. Squeeze your shoulder blades back and down your rib cage to feel a gentle pinch in the mid back. Keep your neck relaxed. (Hold for 1-2 secs. Complete 8-10 times.)
