Do you suffer from PC stress? Here are some simple exercises to improve smartworking!
If you feel tired and fatigued when working on the computer, you may be suffering from PC stress. Work in smartworking it involves spending hours and hours in front of the computer screen and this is certainly not good for our health. Therefore, fill your working day with short breaks, simple exercises and proper nutrition. This will make a long day of computer work less tiring. In addition to perfecting a self-care routine, setting up your workspace correctly can eliminate fatigue by reducing unnecessary stress. So if you too are tired of PC stress, here are some simple exercises to improve smartworking!
Take a break
Taking breaks while working on the PC is essential. Take a few minutes to relax your eyes, shoulders and hands. Use this time to move different muscle groups. Stretch out, fill up your water bottle or take a stroll to another area of the house. If you can, take a 10 minute brisk walk during the break. It will improve blood flow and increase physical and mental energy.
During breaks, try to breathe fresh air. This will increase the oxygen in the lungs and consequently the clarity of the brain. If it is daylight, exposure to natural light will remind your body that you are still in the active part of the day.
If you can’t leave the house, just open the blinds and, if possible, move closer to a window to maximize exposure to daylight. Or, if you are lucky and have a balcony or a garden, take a few minutes to freshen up.
Listen to music without text
To adequately combat PC stress, try listening to energetic music. Music activates the feel-good neurotransmitters in the brain, helping you stay not only happy, but also focused. If you are working on a complicated project, try music without lyrics to minimize distractions.
Jazz artists like Miles Davis and John Coltrane both have lyric-free albums, with a steady but lively rhythm.
Classical music also typically has no lyrics and is often upbeat, great for smartworking!
PC stress? Here are some simple exercises to improve smartworking
Staring at a screen for a long time can cause severe eye strain. Here are some simple exercises to relieve the discomfort.
a) Eye rotation: With your eyes closed, slowly move them in circular motions for one minute.
b) 10-10-10: every 10 minutes, look at an object about 3 meters away for 10 seconds. Blink naturally and let your eyes relax on the object instead of staring at it.
If your posture is incorrect, the muscles will have to work much harder to support the body. Your muscles get tired when you work too hard, so readjust your position. Straighten the spine so that the ears are aligned with the shoulders.
Relax your arms, keeping them close to your body. Extend your forearms in front of you so that you can comfortably reach the keyboard and mouse. You may need to move the chair closer to the keyboard.
Keep your feet flat on the floor. Adjusting the seat height can help you.
Dehydration leads to fatigue, so it’s important to drink water throughout the day. Feeling tired could be our body’s way of telling us it’s thirsty. Try to drink a glass of water from time to time instead of coffee or energy drinks while you work. Taking too much caffeine can make you feel more tired, nervous, and damage your stomach.
PC stress? Try the desk exercises!
Try doing some desk exercises. Start with breathing. This exercise, recommended by both doctors and yoga practitioners, will increase your energy level and restore alertness. But be careful: avoid trying it if you suffer from respiratory problems or are prone to frequent fainting (low blood pressure problems, for example).
Sit with your spine straight and make sure you are comfortable and comfortable.
With your mouth closed, inhale and exhale rapidly through the nose. Each breath should be the same length, but keep them short (three inhalation and exhalation cycles per second).
Continue like this for 15 seconds, then breathe normally.
If you feel dizzy, stop immediately.
Another useful exercise is to stretch the back. To stretch the upper and lower back while sitting, extend both arms towards the ceiling, with fingers intertwined. Make sure your arms are straight, then slowly lean from side to side, staying on axis.
Now arch your back. Stand up and support your lower back with your hands. Gently arch your back back, holding the pose for 5-10 seconds.
Two exercises for the neck
Don’t forget about the neck! Long-term use of the computer can cause neck strain, especially if the configuration of the PC is not ideal from an ergonomic point of view. Use these techniques to prevent the neck muscles from tightening up. Repeat each of these exercises several times:
a) Head Roll: While sitting, lower your ear to your shoulder and hold the position for about 10 seconds. Then, slowly rotate your neck down and to the other side (so that the other ear is lowered onto the other shoulder). Move slowly to avoid unpleasant distortions.
b) Turn your head: Turn your head to the right and look over your shoulder, holding the position for 10 seconds. Then, slowly turn your head to the left and do the same.
Thanks to these small exercises, you will be able to relieve your PC stress discomfort and work more peacefully in front of your screen!
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