Muscle tension in the office:
tips and exercises!

Stress, uncomfortable sleeping positions, immobility at work... there are a thousand reasons for muscle tension! Here are some tips and simple relaxation exercises to help you take care of yourself throughout the year.

4 tips for relaxing

LEAVE YOUR WORK WORRIES ... AT WORK!

Easier said than done! But there are a few things you can do.
To make it easier to leave work behind and not bring your worries back home, think of a ritual you might perform every evening before you go home.

Examples:

Before you leave the office, make a list of things you need to do the next day.
Walk or cycle home (if possible) instead of taking public transport.
Go shopping!

FIND SOME TIME FOR YOURSELF

Lunch with colleagues is good, but lunch time can also be spend on an activity that is important to you.
Sport, walking, music... a few minutes a day can be enough to get rid of stress! 3

SLOW DOWN THE PACE

Don't look for a 25th hour a day, it doesn't exist! Instead, try to reduce the pace and eliminate unnecessary tasks. To do this, keep a professional and, above all, personal diary: a useful method to avoid overload. Evaluate what you have to do and arrange the tasks in order of importance. It is also essential that you leave time for the unexpected and thus leave room for manoeuvre. It is better to plan than to react! 4

CHOOSE ERGONOMIC EQUIPMENT

If you have the opportunity, choose an ergonomic chair. There are several types to avoid neck problems. You can also opt for a sit-stand desk which allows you to alternate working positions to relieve tension.

Practical relaxation exercises

Make a habit of doing relaxation exercises on a regular base. These exercises will help you to relax and stretch your muscles and thus prevent tension or headaches. These exercises can be done in the office or out of sight in a recreation room ... 1

NECK STRETCHING EXERCISES

Sit upright in a chair and lower your shoulders.
Lower your chin until it touches your chest.
You will feel your neck stretch.
Repeat 3 times for 10 seconds.

Grab your left ear with your right arm and bend your head to the right to stretch the left side of your neck. Repeat this several times for 20 seconds and do the same on the other side. 2

RELAXATION EXERCISES FOR HEAD AND EYES

Massage your temples with your thumbs in a circular motion up to your ears. This exercise is particularly recommended in case of headaches.
Massage your eye contours one by one for a few seconds, they will become as light as a feather! 3

RELAXATION EXERCISES FOR SHOULDERS AND BACK

Cross your hands behind your head, elbows apart, and push your elbows back to tighten your shoulder blades.
Repeat this exercise several times for 10 seconds.
Raise your arms, interlock your fingers and push them as far as you can while stretching upwards.

In addition to these regular exercises, you should not forget to drink plenty of water during the day and take breaks to stretch your legs...

Muscle tension in the office: tips and exercises!