10 Micro-movements for better health and posture

Many of us stick to a chair for 9 to 10 hours, working, whether in our houses or offices.

Long work duration decreases total productivity. The seated posture often creates spinal injuries, slouched posture, neck pain, or digestive issues.

What if we tell you about 10 tricks to try while working? These are micro-movements that you can do sitting at your work desks. These small movements can improve blood circulation, mental health, muscle stiffness, and posture.

Thus, an individual can perform better at work and raise their output.

Over 80% of the US population does sedentary jobs on computers, with little physical labor.

10 micro-movements for sedentary professionals

Work is essential to support your family, finances, and lifestyle. However, it should not harm your health. A few simple exercises can ease your posture and health while working.

The 10 micro-movements for desk workers, with 10 repetitions each, include:

Pelvic tilt: Twist your body above your waist to the right and the left.

Shoulder rolls: Roll your shoulders clockwise and anticlockwise.

Leg extensions: Stretch your legs parallel to the floor and put them down.

Ankle and wrist rotations: Rotate your wrists and ankles clockwise and in the opposite direction.

Finger stretches: Straighten your fingers and make a fist, repeat.

Spinal twist: Stretch your hands parallel to your shoulders and rotate your spine to the right and the left.

Neck rotations: Move your neck up and down, sideways, tilting towards the right, then left, and rotating it clockwise and counterclockwise.

Desk push-ups: Tilt your head to the edge of the desk and do push-ups.

Hamstring activations: Straighten your legs, pull them towards the body, and release.

Calf-raises: Straighten one leg from the knee, parallel to the floor, and then the other.

These 10 exercises can be done while sitting in your chair. You need 2-minutes to do these movements even with a busy work schedule.

Advanced applications to improve posture

Technology fulfills our needs and provides versatile applications, providing a smooth working environment. The applications are:

• AI-powered posture correction devices with cameras to detect slouched postures.

• Dynamic smart desks with adjustable height and purpose-fit space.

• Wearable posture tech which has sensors to monitor uncomfortable posture and provide feedback.

• Passive muscle activation tools such as vibration plates and electric muscle stimulators help restore the muscle movements without allowing the individual to move.

Did you know that muscle mass can burn fat while resting?

A few ergonomic tools for posture correction

The latest ergonomics helps align your posture correctly to give comfort at work. It involves a chair to match the desk, a monitor parallel to the eyes, and adjustable keyboards. The tools include:

• AI-based ergonomics tracks daily workload and helps detect ergonomic injuries in real-time.

• Balance chairs smooth the flow of work. Adjust it so that your feet rest on the floor.

• Footrests keep your thighs parallel to the floor.

• Monitor risers reduce neck and back pain.

• Keyboard elevators help your hands rest on the desk, and fingers move freely.

Standing desks are trending options, but they may cause cardiovascular diseases and back stress. Proper alignment is necessary with your desk type.

Ergonomics principles

Ergonomics works on certain principles to relieve stress on the body parts. The principles are:

• Maintaining neutral posture

• Reducing excessive pressure on joints

• Offering comfort

• Keeping things easy to reach

• Lowering pressure on the joints

• Minimizing excessive motion

• Reducing pressure points

• Providing ample space at workstations

• Ensuring enough space for stretching

Companies encouraging posture management

Several companies in the US promote posture management through software and hardware. The tools are known as Identity Security Posture Management and Cloud Security Posture Management. The companies are:

• Google

• Apple

• Microsoft

• Cisco

• Oracle

• Palo Alto Networks

• CrowdStrike

• Zscaler

• Okta

Corporate wellness programs

The health programs work towards employees' well-being. They assist them in their work. Numerous firms have introduced wellness programs to support their employees mentally, physically, and emotionally.

The programs include:

• Discussions on physical, mental, and emotional health

• Regular workshops for freshers

• On-site doctor consultations

• Programs encouraging physical activities

• Stress management programs

• Meditation sessions

• Mental health management

• One-on-one consultations with a health professional

Neurological benefits of micro-movements

The micro-movements benefit both the brain and the body.

The neurological benefits include:

• Better focus

• Mental clarity

• Analytic abilities

• Adaptive decision-making

• Improved memory and cognition

• Reduced stress

• Minimum mental fatigue

Fun fact: Taking short naps for 20 minutes during work enhances alertness, memory, and understanding instructions.

What doctors recommend on micro-movements

Doctors suggest taking breaks at the workplace to maintain vision, brain, muscles, bones, and metabolic health.

A person should repeat micro-movements thrice or five times daily for 10 minutes.

These periodic exercises can:

• Improve blood circulation

• Prevent chronic pain

• Reduce pressure points on organs

• Maintain spinal health

• Retain normal posture

Professionals who work on computers may develop carpal tunnel syndrome due to the nerve compression passing through the wrist. They feel pain, tingling, numbness, and weak hands. Wrist movements and finger stretches help restore the hand’s strength.

Healthy snacks for desk workers

Working at a stretch without proper nutrition can lower energy and focus. Some edibles to keep at your desk while working:

• Sprouts

• Dark chocolate

• Granola bars

• Walnuts

• Popcorn

• Coconut water

• Green tea

Case study

Micro-movements provide positive benefits for employees. A company introduced micro-movements for 10 minutes thrice weekly for a month.

• The employees showed a 20% rise in productivity.

• They had a 48% rise in insulin sensitivity.

• They had improved cardiovascular health by 5%.

Daily tips to follow during work

While at work, there is less time to focus on yourself, but plan to take care of your health.

How you can do it:

• Take breaks every thirty minutes.

• Reduce screen time.

• Set reminders for breaks.

• Stretch arms and legs at intervals.

• Install fitness trackers or health applications.

• Declutter your space.

• Keep ample space for movement.

Micro-movements to enhance your creativity

Indeed, many of us hardly find time for ourselves under work pressure. However, your health is precious. Simple hacks ease the daily tasks. Similarly, micro-movements bring out the creativity within you. Which sedentary exercise would you add to your work breaks?