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Tips to Stay Energized throughout the Workday
by Margaret Ashmore, LCSW
Breathing Exercise: (5 minutes) Sit in a relaxed position, allow your muscles to let go of any tension, use your nose rather than your mouth to breathe in and out. Start by exhaling first through your nose as much air as you can push out, then gently push out a little more until your lungs feel empty. Imagine your lungs having three parts, as you slowly breathe in allow the air to fill the bottom section first, then the middle part of your lungs and finally moving to the top section of your lungs. Release the breath again completely - deep breathing should be done in a slow and steady manner.
Gentle Neck Stretch: (5 minutes) In a stable chair, one without rollers, with your feet planted firmly on the floor, take a deep breath in and sit up straight and tall. On the out breath, let your shoulders become relaxed being careful not to droop forward. Leading with your right ear, allow your head to gently float toward your right shoulder moving only as far as is comfortable. Do not strain or force your neck. Take 2 to 3 full but gentle breaths in and out. Then, taking an in breath, slowly bring your head to center. Breathe in and out. Take a moment to notice any differences you may feel. Repeat with left ear leading to left shoulder. Take 2 to 3 full but gentle breaths in and out. On the in breath, slowly bring your head to center. Again stop and notice what you feel. It is normal for one side to feel more loose or relaxed than the other. Continue to alternate from side to side several times remembering always to move slowly.
Wrist Circles: Standing with arms stretched outward on both sides, in a " T " position, gently make circles in the air with your wrists for about 10 counts. Then change the direction of the circles for 10 more counts. Allow your arms to gently float down to your sides and take 2 to 3 gentle full breaths in and out.
Shoulder Moves: (2 minutes) Again in a stable chair, with your feet flat on the floor, allow your arms to rest at your sides. Sit up straight, being careful not to let your shoulders droop forward. Breathe in through the nose and as you count to 4 slowly lift your shoulders up to your ears. Breathing out through the mouth, count again to 4 as you release your shoulders down. Fully release your breath. Notice any areas where you may be holding tension such as in your jaw or hands. Breathe in again bringing the shoulders up. As you release your breath, release all tension. Repeat several times.
Leg Brushes: (5 minutes) Standing, with your shoes off, hold onto the back of a stable chair with your left hand and extend your right hand out to your side, like a dancer at the bar. Start with your right leg, keeping your leg straight but knees soft, breathe in and slowly brush your leg forward straight out in front of you. As you breathe out, bring your leg back to starting position. Be careful not to overextend your leg. Knees should remain soft, not locked. Only move your leg forward to a place that is comfortable to you. Do this several times then repeat with left leg.
Rejuvenating Nap: (15-20 minutes) A short 15-20 minute nap can help re-energize your body so that at the end of the day you feel rested rather than depleted. If you ususally take an hour lunch break, reserve a portion of that time for napping. Put an out to lunch sign on your office door and turn off the phone ringer. If you are worried you might oversleep, most computers come with an alarm clock that is easy to set or bring your own alarm from home. For those at home with young children, nap when they nap. Resist the urge to get one more thing done and take a 15-20 minute nap. You may find you are able to accomplish more when you are better rested.
Sources:
Lusk, Julie T. (1998). Desktop
Yoga. Berkley Publishing Group: New York.
Alter, Judy (1986). Stretch
and Strengthen. Houghton Mifflin Company:
Boston.
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