For your company’s benefit, squeezing in a little exercise improves concentration and actually makes you more productive. But just in case others aren’t convinced (or you don’t want to be conspicuous), here are some exercises you can do secretly.
Do simple stretching exercises:
- Neck: To stretch your neck, slowly flex your head forward and backward, side to side and look right and left. This can be done almost any time to lessen tension and strain. Never roll your head around your neck––this could cause damage to the joints of the neck.
- Shoulders: Roll your shoulders forward around 10 times, then backward. This helps release the tension off your shoulders.
- Arms and shoulders: A good stretch for your arms and shoulders is to brace your hands on the edge your desk, each about a shoulder width away from your body. Twist your hands in so they point toward your body and lean forward, hunching your shoulders. Take this a step further and push your shoulders and elbows closer to the desk.
Make use of a few exercise tools:
- Acquire a hand gripper. These are cheap, small and light, easily kept tucked in a desk drawer. When you have to read something either on the screen or on paper, you probably won’t be needing to use your hands very often, so use this opportunity squeeze your gripper. It is an excellent forearm workout.
- Acquire an elastic band. This is also cheap, small and light. Use it to do the actions mentioned above (such as, when stretching your arms, do it by pulling apart the elastic band). This will stretch and work the muscles slightly.
- Invest in a large size stability ball or stability ball-style desk chair. Sit on it with your back straight and abs firm. You will burn calories stabilizing your core and body on the ball. While an actual stability ball is more effective, the chair is usually a more viable option to use in an office environment.
Give your eyes a break from focusing on your screen.
Every 30 minutes or so, shift your focus from the computer screen and scan around other subjects in the room, such as a window, clock, desk, or door. This helps promote eye movement and lessens chances of eye irritation and headaches. Another technique to relax your eyes would be to rub your hands together, then place your cupped hands over your eyes.