e3 consulting logo

contact us e3 services

The Importance of Stretching and Taking Breaks from Your Work

The Importance of Stretching and Taking Breaks from Your Work


Humans aren’t machines. You can’t just turn us on and expect us to go, go, go at all hours of the day. We need rest. We also need motion. Sitting all day at a desk can have negative impacts on health and work performance. At E3 Consulting, we believe that taking breaks and stretching is just as much a part of ergonomics as a workstation setup. That’s why we’ve included it in our training programs. Here’s a brief overview on the importance of stretching and taking breaks from your work:

Why You Need to Stretch

Sitting motionless all day leads to tight, sore muscles, fatigue, and poor posture. This, in turn, can cause musculoskeletal disorders, lack of productivity, and chronic pain. Our bodies were meant to move and if we don’t utilize them, they’ll start to break down. You know how you need to drive a car in order for it to keep running properly? Human bodies function in a similar fashion. Take moments throughout your day to stretch and “drive” those muscles. 

Types of Stretches

If you have a desk job, you may be wondering which stretches you can and should be doing. Aside from the classic “lift your arms and yawn” stretch, here are 4 helpful stretching ideas:

Prayer Stretch

Place your hands in the iconic prayer position to stretch the wrists. Put your palms together, fingers pointing upward. Make sure that your arms and hands create a 90 degree to really feel that stretch. This is particularly helpful with Carpal Tunnel Syndrome. 

Seated Leg Raise

While seated, straighten and lift your legs. Hold for 5 seconds. Then lower your legs without touching the floor. Raise again and repeat 15 times.

Calf Raise

Stand behind your chair and hold onto the back. Then stand on your toes. This will stretch the muscles in your calves. Repeat 10 times.

Ab Squeeze

To fire up your abdominal muscles, try the ab squeeze. Start with a deep breath. On the exhale, begin to tighten your abs. Keep them taut for about 5-10 seconds and then release. Do this 15 times.

Why You Need to Take Breaks

It’s not realistic to work constantly and consistently for 8+ hours a day. At some point, you’ll begin to lose steam. In the same way your phone runs out of battery life, your brain and body will run out of stamina. As fatigue and muscle tension set in, your work performance will decrease. Breaks can give you a quick recharge or reset so that you can return to your work relaxed and refreshed. You’ll be more productive and less burnt out.

Types of Breaks

Lunch shouldn’t be your only break. Here are some healthy breaks you can utilize throughout your work day:

Micro-Breaks

These breaks are usually only a minute or two. It’s a chance for you to stretch, stand up, or look at something different. Since a micro-break is short, you won’t lose momentum with your work. They give you just enough time to move your muscles, grab a drink, or make a quick phone call.

Rest Breaks

When you start to feel yourself running out of juice, your body is letting you know that it’s time for a rest break. Use this time to walk around, get some food, or chat with a coworker. These breaks can last around 5-15 minutes. They are especially helpful if you find yourself stuck on a particular task. Time away provides a “palate cleanser,” allowing you to return to your work with a fresh perspective. 

Exercise Breaks

Take some time out of your day to stretch, take a walk, or perform light exercise. When you get your blood pumping and muscles firing, you’ll feel energized and motivated. Regular exercise is also necessary for a healthy lifestyle.

Eye Breaks

If you stare at a computer screen all day, you’ll strain your eye muscles and also decrease your blinking rate. This can lead to eye fatigue and sight issues. To prevent this, take a moment every 15 minutes to look away from the screen. Stare at something at a distance and then blink rapidly. This will relax the muscles and lubricate the surface of your eyes.

Join the Ergonomics Movement with Help from E3 Consulting

It’s not just hype. Ergonomics and wellness training can make a significant difference in your business. Not sure where to begin? We’d love to chat. Established in 1996, E3 Consulting is an industry consulting leader in office ergonomics, design, health, and wellness programs. Our team works with clients to develop effective programs that improve a company’s bottom line and overall employee health. We offer a number of ergonomic services, which include ergonomic programs, training programs, health and wellness consulting, software, stress mapping, and virtual ergonomic services. Contact us today to learn more.

Contact Us

About the Author

Leave a Reply

*