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15 Simple And Quick Office Stretches To Boost Work Efficiency

15 Simple And Quick Office Stretches To Boost Work Efficiency

If you work in an office, the chances are you’re spending a minimum of 8 hours sitting down – that’s 40 hours a week.

I mean, think about it. You might drive to work, sit down at your desk for at least 6 hours at work, drive home, and sit down to watch TV or read a book. Am I right?

And if you think that’s without it’s health risks, you’d be seriously mistaken. So next time you’re feeling a bit fidgety or you’re on your lunch break, try these 15 office stretching exercises. They’re simple, quick AND they’ll give you that energetic boost you need to increase your productivity – it’s a win-win situation!

1. Neck & Shoulders

Office Shoulder Stretch

    Hunching over your desk can strain the cervical spine and stiffen our shoulders. Try reaching your arms behind you, interlocking your fingers and lifting you arms. You should feel this stretch in your chest and shoulders.

    2. ‘Cow’ & ‘Cat’ Pose

    Cow and Cat Yoga Pose

      This is a yoga pose which aligns your spine and helps to improve extension and flexion in your back. Start on all fours (if you can find an empty space) and switch between arching your back like a cat and lifting your head and tailbone towards the ceiling.

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      3. Back of the Legs

      Office Leg Stretch

        If you don’t sit properly (and let’s be honest a lot of use don’t) you could be reducing the ability for blood to circulate properly, especially in your legs. Remaining seated, extend your legs and reach down towards your toes.

        4. Overhead Stretch

        Office Stretch

          This one should be easy, as it’s a natural stretch that we all do when we’re feeling a bit stiff and tired. Simply raise your arms above your head, interlock your fingers and push away from yourself. Feeling better yet?

          5. Wrist Stretch

          wriststretchdesk

            This one’s for those of you who spend all day typing! Simply stand up and place your wrists on the desk so they face away from you, and apply pressure until you feel the stretch. Hold for a few seconds, and then follow with some wrist circles.

            6. Thighs, Flexibility & Balance

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            xblack_dress_pant_yoga_pants_9.jpg.pagespeed.ic._TZX6z7B9x

              When you spend all day sitting down, you lose a lot of your mobility and balance. Using the desk for support, stand up and raise your leg behind you, grabbing hold of the ankle (or your shin if you cant quite reach). Lift the leg as high as you can keeping your knee bent at a right angle. Hold for a few seconds then repeat on the other leg.

              7. Single Leg Squat

              Single Leg Squat

                Start by standing tall on one leg with your other leg extended out in front of you. Slowly lower yourself into a seated squat position. Repeat and remember to swap sides!

                8. Low Lunges

                Low Lunge

                  You should feel this one in the front of your hip. Start on your knees, then bring one of your legs forward so your knee is at a right angle. Stretch your other leg back with your shin (or knee) on the floor, then lean forwards ever so slightly to feel the stretch (if you don’t already!).

                  9. Stress Ball Squeeze

                  Stress ball squeeze

                    An oldie, but a good way to improve productivity (and bust stress!). It’s also a good way to get movability your hands and forearms.

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                    10. Eagle Arm Twist

                    Office Back Stretches

                      Stay seated and extend your arms in front of you at shoulder level. Cross your right arm over your left, raise your forearms and twist your palms inwards. Hold, and then repeat with your left arm over your right.

                      11. Forward Bend

                      Forward bend

                        Stand several feet behind your chair. Raise both arms overheard and ‘hinge’ forward from your hips, keeping your back straight. Hold on to the back of the chair to keep steady for a few second, then rise back up to stand straight.

                        12. Standing Leg Raises

                        Leg Raise

                          Start by holding onto the back of your chair (be careful if it has wheels!). Lean forward slightly and stick your butt out and hold your tummy in while kicking alternate legs towards the ceiling and lowering back down again with control. This will not only help to strengthen the leg muscles (which waste away when sitting), but also help lengthen the back.

                          13. Seated Hip Stretch

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                          seated hip stretch

                            Sit towards the middle of your chair with your feet flat on the floor. Place one ankle on the opposite knee and sit tall. Maintaining a straight back, tilt forward at the waist until you feel the stretch.

                            14. Spinal Twist

                            Seated Twist

                              Keeping seated with your knees in line with one another, place your left hand on your right knee and twist your entire upper body to the right, looking behind your shoulder. Hold, then twist back and repeat on the other side. This keeps your spine flexible.

                              15. …Now You’re a Pro Do This!

                              Office Yoga

                                It’s okay, you don’t really have to do this – and quite frankly I don’t even know how that’s humanly possible! It does look impressive though…

                                Featured photo credit: Alisa Matthews via flickr.com

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                                Last Updated on November 15, 2018

                                Success In Reaching Goals Is Determined By Mindset

                                Success In Reaching Goals Is Determined By Mindset

                                What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

                                As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

                                The Success Mindset

                                Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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                                The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

                                The Placebo Effect and What It Shows Us About The Power of Mindset

                                The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

                                How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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                                How To Create a Success Mindset

                                People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

                                1. A Success Mindset Comes From a Growth Mindset

                                How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

                                A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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                                There’s a lot of power in changing your perspective.

                                2. Look For The Successes

                                It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

                                3. Eliminate Negativity

                                You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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                                When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

                                4. Create a Vision

                                Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

                                If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

                                An Inspirational Story…

                                For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

                                What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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