Kimberley Payne
Jun 27 · 3 min read
Photo by Ivan Acedo via Unsplash

Sitting at a computer all day can be exhausting for a writer…both mentally and physically

There are a few things we can do for our health to help alleviate the stress on our bodies. Setting an alarm every 10 minutes to remember to stand up, look out a window, and move your body helps.

At my place of work, the lights are set automatically. So every 15–20 minutes, they will turn off unless movement triggers them. This annoyed me at first but now I am grateful for the reminder to get up, move about, trigger the light back on, and take a mini break for my body.

Some other simple strategies to keep you limber include:

Self hug

· Cross your arms over your chest

· Squeeze air from lungs

· Bend forward; squeeze to count of eight

· Start to inhale, sit up letting arms extend high above head for a count of eight

· Repeat three times

My daughter demonstrating a self-hug

Yawn

· Stand and stretch, then open your mouth and the back of your throat

· Stretch until a yawn catches and carries you for a moment

Deep abdominal breathing

· Sit up straight with your shoulders back, hands on stomach

· Push stomach out and breath in through nose, feel lungs filling up

· Hold it for five to 10 seconds

· Breathe it all out through your mouth as the shoulders drop

Shoulder Rolls

· Roll the shoulders down and back

· Start with small circles and work up to larger circles

· Do 10 circles backwards

· Repeat 10 forward circles

Back Stretch

· From seated position tip forward from the hips

· Bring hands down to the floor

· Relax your head down and reach with your fingertips to stretch the back

· Hold for 30 seconds

Back and Shoulder Stretch

· From seated position tip forward from the hips

· Bring hands down to the floor

· Take the feet wide and bring the arms inside the legs

· Wrap your arms around the back of the calves, grabbing onto your ankles

· Gently pull with your hands to open the shoulders and stretch the upper back

Forearm and Bicep Stretch

· Take the right arm straight out in front of you and flex the palm up

· Grab onto your fingers with the left hand and gently pull the fingers back

· Hold for 10 seconds and repeat on the other hand

My daughter demonstrates forearm stretches

Forearm Stretch

· Take the right arm straight out in front of you and flex the palm up

· Turn the hand down so that the fingers reach towards the floor

· Use the left hand to pull the fingers towards you, stretching the forearm

· Hold for 20 seconds and repeat on the other hand

Neck Stretch

· Reach the left arm down and away from the body as you drop the head to the right

· Place the right hand on the head and gently press your head into the hand

· Release and stretch

· Switch sides


If you’re looking for more exercises and stretches, check out this post with more videos of my daughter demonstrating each:

Hope these stretches will provide you with many healthy days of writing!


Before changing your activity level, exercise routine, and/or eating habits, consult your health care professional. What is safe and beneficial for one person can be harmful for another. Note that you implement the information in this post at your own risk.


This story is published in Koinonia — stories by Christians to encourage, entertain, and empower you in your faith, food, fitness, family and fun.

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Koinonia

Stories by Christian writers to encourage, entertain, and empower you in your faith, food, fitness, family, friendship, and fun.

Kimberley Payne

Written by

Author. Jesus Lover. Oma. Exercise & healthy eating are to the body what prayer & Bible study are to the spirit. https://www.kimberleypayne.com/free-programs

Koinonia

Koinonia

Stories by Christian writers to encourage, entertain, and empower you in your faith, food, fitness, family, friendship, and fun.

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