Wellbeing at Work 22/365

I wrote this piece for an even taking place in March, that I will be demo’ing some simple stretches you can do at your office.

Join us for Galway's FIRST Workplace Wellness event for Self-Employed, Start-Ups and Small Business Owners.

Date: March 14th, 2019 Time: 9:30am - 1:30pm GMT  Location: The Portershed, Galway

Book a place here: or check out the website for more information:

A lot of pain can come from the wrong training, or a lack of self care. I do simple mobility techniques that can be done daily in just a short time that can really help.

Coming from a competitive background in GAA and AFL at national and international level. to graduating as a personal trainer in 2009, I became interested in injuries and followed up this qualification with a cert in Neuromuscular Physical Therapy to address the common pain problems associated with training and everyday life. My work involves a lot of moving day to day, but I remember being in an office environment, and having a few aches and pains from a stiff back to a pain in my neck.

Working is a necessity, but you also have to find your balance in your working environment. Simple strategies like moving, breathing, stretching and water breaks can benefit you hugely. But people dont know what to do, where to start, or they worry about what others might think of them.

Moving – Do you stay static at your desk or move at all ? It becomes a problem over time, or if you have an injury. The body cherishes movement, so try rolling shoulders, or getting up for 2-5 minutes every hour to grab some water and loosen the hips.

Breathing – when you get stressed at work, you might start to breath anxiously or shallowing breaths from the chest. This creates tension in your body. You may even notice your shoulders are raised. Your body is in its best state, when it is relaxed, So relax your breathing – take deep breaths – inhale through your nose for 4 seconds, hold for 4 seconds then exhale gently for 4 seconds, Repeat 4-8 times.

Stretching – can be done at your desk and can take only a few minutes. What gets stiff and tight throughout the day ? Lets focus on the back, it normally stiffens up in the office chair. So try a cat stretch sitting at your desk, push your arms into the desk and round your spine as you inhale, when youre ready to exhale, lengthen your spine towards the ceiling.

Water Breaks – gets you moving, so dont have too much water on your desk. Aim to get up at least every 60-90minutes. Hydrated bodies, gives move clarity to your mind as well as providing fluid to your joints. Joints are very important, so keep moving them and keep them hydrated.

Louise Loughlin