Unlike people who work in large office spaces, writing is an isolating career. If we’re on a writing streak, we won’t even get up to use the washroom — I can hold it in for eight hours (!) — or grab a banana even if our stomachs are growling. 

Worse, sitting all day not only leads me to a sore back, but my posture sucks as much as my spelling! When I get massages, I ask for them to work on my hands and arms specifically. Writing is emotionally painful, as you read in part one, but it is also physically taxing. Sometimes, my legs fall asleep to the point where I don't even know they’re asleep!

Welcome to “deskercise,” a term coined by sports and performance psychologist Dr. Haley Perlus. She offers us writers — or anyone stuck behind a desk for hours on end — tips on how to “deskercise. (And you don’t even have to change into your athletic wear! Or shower after. In fact, it makes me want to put on leg-warmers from the 90s.)

Dr. Perlus’s top 5 deskercise tips for writing stretch breaks

According to Haley, “desk workers should take short stretch breaks at least once an hour. Taking frequent, shorter breaks that allow you to regularly relax and stretch is more effective than taking a few longer breaks.” Haley also notes that if the majority of your time is spent typing on a computer — welcome to the writer’s life! — you should aim to take a five-minute break every 30 minutes.

1. Neck and Shoulder Stretches

• Roll your chair away from your desk. Starting with your head facing forward, using your hand, gently stretch your head and neck to the left and right

• Practice this simple de-stressing technique: take a deep breath and shrug your shoulders as high as you can, and gently lower them, while breathing out deeply

2. Hand and Forearm Stretches

• Continuous typing can lead to stress injuries such as carpal tunnel syndrome. Help reduce the chances of an injury by giving your hands and fingers a break.

• Roll back from your desk and allow your hands to fall to your sides. Roll your wrists in a clockwise and counter-clockwise direction. Shake them out to relieve any tension

• Stretch your forearms by flexing your palms towards your arms, gently increasing the stretch with your other hand. Then extend your palm away from your arm, using your other hand to stretch the top of your hand towards your forearm. You should feel a stretch throughout the underside of your arm

3. Back Stretches

• Sitting for long periods at a time is unnatural and can create pressure, especially in the lower back region. Haley recommends standing and walking as often as possible

• When standing, do a simple backstretch by bending at the waist and letting your arms lower towards the ground. Try to release all tension in your back and slowly “roll-up,” one vertebrae at a time

• If you don’t have a back injury, work on improving your range of motion by doing gentle torso twists, rotating your trunk several times to help “loosen up.”

4. Leg Stretches

• Sitting for long periods of time also cause blood to pool in your lower legs. Haley says getting moving, even walking around the block, can help improve circulation and “wake up” tired legs

• Simple leg stretches such as calf raises, quad stretches and hamstring stretches can all be done in the comfort of your cubicle or desk area

• If you feel yourself getting drowsy at your desk, a neat trick you can try is leg lifts: from a sitting position, raise your foot three to four inches off the ground, and hold it. You will start to feel a burn — keep going until your muscle gives out, repeat on the other side

5. Stop & Smell the Roses! (General Relaxation)

• Everyone needs a moment to “get away” from it all. Allow yourself to sit quietly in another room, or go outdoors and let your mind wander

• Music can be soothing and help relieve stress during tense situations. Find your favourite song and let yourself smile – you’ll be surprised how much stress can be relieved simply by smiling or laughing!

For more information on gaining peak performance for desk workers, head to www.drhaleyperlus.com

Until next time,

Flip your hair (if you can move your neck, that is!) and flip the page!