The 15-Minute Movement Habit -Simple Desk Exercises for Working Bloggers

If you are a working blogger, then being hunched over your keyboard, with a once warm drink close at hand, and an all too familiar ache in your lower back will be an all to recognisable scenario. Deadlines, bursts of creativity and burnouts are all part of your weekly routine. Whilst you might thrive under pressure it can often be at the expense of overall health. The fix isn’t taking some of your precious free time, or waking earlier, to squeeze in some gym time. It is the 15-minute work movement habit. These are micro breaks that you weave into your workday. They require no equipment, no change of attire and minimal distractions. 

The 3-part movement flow –reset your body in 15 minutes

This can be broken down into three 5-minute sessions that you undertake throughout the day, or all at once.

Part 1: reset the shoulders & neck (5 minutes)

All of our stress is carried in our shoulders, so it is a good idea to start by dropping this tension. 

The neck half-circle (2 minutes)

Drop your chin slowly to your chest. Then, gently roll your right ear toward your right shoulder. For the count of five hold the stretch. Roll back down and take your left ear to your left shoulder. This should be done slowly, and you should never roll a full circle backwards as this puts pressure on the spine. 

Shoulder rolls (2 minutes)

Shrug your shoulders all the way up to your ears, then roll them back as far as you can, let them drop to complete. Do 10 circles forward, followed by 10 circles backward. 

Doorway chest stretch (1 minute)

Standing in a doorway, place your forearms on the frame, elbows slightly below shoulder height. Gently step one foot forward, you will feel a deep stretch across your chest. This is good for perpetual “computer hunch.”

Part 2: release the lower back & hips (5 minutes)

The more we sit, the tighter our hamstrings and hips become, this is the source of much lower back pain.

The seated figure-four stretch (2 minutes per side)

Sitting, cross your right ankle over your left knee. Keep your back straight, gently lean forward until you feel a pull in your right glute/hip. Repeat on the other side.

Standing hamstring sweep (1 minute)

Stand up. Knees straight but not locked, slowly bend forward from your hips trying to brush the floor with your fingers. Do not force it, be gentle. Slowly come back up. Repeat 5 times.

Spinal twist (2 minutes)

Seated, plant your feet firmly. Twist your torso to the right, use the back of the chair to deepen the stretch. Hold for 30 seconds, breathe deep Twist to the left. This loosens the spine and helpsdigestion. 

Part 3: activate and energise (5 minutes)

Now get the blood flowing and wake up  sleepy muscles.

Desk squats (2 minutes)

Stand in front of your desk as if about to sit down, but only go halfway. Ensure your knees line up over your toes. Do 15 to 20 slow, controlled squats. This will help to boost circulation fast. 

Calf raises (1 minute)

Hold your desk for balance, slowly push up onto the balls of your feet, then  lower your heels back down. Repeat 20 times. 

Wrist and finger flexes (2 minutes): Interlace your fingers and make a figure-eight motion with your wrists. Then, hold your arm straight out, palm up. Use your other hand to pull your fingers down toward the floor gently to stretch the forearm. 

Making it a habit, not a chore

The key here it to learn to listen to your body, this doesn’t need to be done at scheduled times but rather when you are feeling low on energy, have a pain or even when you have creative block. A 15-minute break will not derail your productivity, but pain might.