Monarch Wellness
Tips to Thrive During Winter Workdays
Ruby Schaubach , MS , ATC , CSCS , GEI – Fitness and Wellness Coordinator , ODU Recreation and Wellness
Brittanie Naff , MPH , ACSM CPT , ACE GFI – Assistant Director , ODU Recreation and Wellness
As the days grow shorter and the chill of winter sets in , it ’ s easy to feel sluggish or off-balance . Our bodies can struggle with the change in seasons , affecting our movement habits . But don ’ t worry , Monarchs , there are plenty of simple yet effective strategies to keep both your body and mind in good standing . Here are some fun and easy tips to help you thrive in the colder months .
1
Stretch
16
It Out at Your Desk
As we experience the chill of winter , it ’ s easy to feel sluggish or off-balance . Our bodies can struggle with the change in seasons , affecting our movement habits . But don ' t worry , Monarchs , there are plenty of simple yet effective strategies to keep both your body and mind in good standing . Here are some fun and easy tips to help you thrive in the colder months : Neck Stretch : Gently tilt your head , bringing one ear toward the same-side shoulder .
Shoulder Stretch : Extend one arm across your chest and use your opposite hand to pull your forearm closer to your shoulder . Be sure to avoid pushing against the elbow joint .
Mid-Back Stretch : Clasp your hands in front of you with palms facing away and round your back . Tuck your chin in towards your chest , letting the stretch expand across your upper and mid-back .
Forearm Stretch : Extend one arm with your palm facing out and use your opposite hand to pull your fingers towards your body , easing tightness in your forearm .
Flip your palm and repeat the motion to target your extensors .
Figure 4 Glute Stretch : Sitting in a chair , cross one ankle over the opposite knee and lean forward slightly , opening your hips and stretching the glutes .
Spinal Twist : Sit tall , twist gently at the waist to one side , and place your hand on the arm or back of your chair for support .
2
Take a 10 Minute Walk
Take short breaks during your workday to walk around your office space , whether it ’ s pacing