Clinical Wellness
Take a break , a micro-break
We understand it ’ s tricky to fit in bathroom breaks much less a long workout , so we gathered some ideas for quick and easy physical and mental breaks .
Body breaks Stretching and moving your body can do wonders when you ’ re feeling tense and overwhelmed with work . You can do these easy exercises sitting or standing .
1 . Neck rolls . Take these slowly and gently , stopping if something hurts ; inhale as you roll your head to each side , exhale as you look up and toward your chest . |
2 . Seated cat-cow . Sure , you might look goofy , but this a great stretch . Rest your hands on your thighs , inhale as you push your chest forward and look up ; then exhale while rounding shoulders and back . |
3 . Forearm stretch . Getting hand cramps ? Try holding one arm straight in front of you with fingers up , using your other hand to stretch your fingers back and hold for a few seconds , then switch to fingers down . |
4 . Arm wheels . Hold both arms out from your body and circle them forward 5 to 10 times , then back for 5 to 10 . This gets your blood pumping a bit and can pick you up from a mid-day slump . |
Brain breaks “ It ’ s raining tacos ” became a household tune for families with young kids because it was part of a series of elementary school brain breaks . Here are some adult versions that help give your strained brain a rest and recoup session .
1 . Puzzles . Place a jigsaw puzzle in a central location ( 1,000 pieces is good for groups ) and watch it take shape as people stop for a few minutes to add a piece or two . Even people who don ’ t like them will stop for a chat with others involved , offering a mental respite from the normal routine .
2 . Quiet space . Dedicate a room or other separated area to be a quiet space for whatever anyone wants to use it for , whether a few minutes of meditation or simply a change of scenery . Outfit it with muted colors , comfortable chairs and soothing music .
3 . Get outside . Grab some fresh air to rejuvenate your body and mind . Just getting away from the hustle and bustle of your day can make all the difference .
4 . Breathe . For anyone who watched “ Ted Lasso ,” you know he used the 4 / 7 / 8 breathing technique to help control his panic attacks . In fact , deep , rhythmic breathing has been shown to help reduce anxiety . Breathe through your nose for 4 counts , hold it for 7 and exhale for 8 seconds .
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