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Category: Wellness

Short guides on eye care, desk movement, breathing and calm.

  • Office stretches you can do at your desk

    Guide

    Hours in a chair tighten the body. These office stretches take about a minute each and need no equipment.

    Neck side stretch

    Let your right ear drop toward your right shoulder. Hold for five slow breaths, then switch sides.

    Chest opener

    Clasp your hands behind your back, lift them slightly and open your chest. Breathe slowly.

    Wrist and forearm stretch

    Extend one arm, palm up, and gently pull the fingers back with the other hand. Hold, then switch.

    Seated back extension

    Place your hands on your lower back and lean back gently over the chair. Hold for a few breaths.

    How often

    A short break every hour is enough to notice a difference. Reminders help, because it is easy to forget.

    Try it

    Let a guide do the timing for you

    AURA BREAK walks you through this with voice and sound, offline. See AURA BREAK. Educational wellbeing guidance, not medical advice. If you are worried about your health, talk to a doctor.

  • Eye strain relief: a 2-minute desk routine

    Guide

    Eye strain after a long day at a screen is common. This two-minute routine can ease tired, dry eyes. It is wellbeing guidance, not medical advice.

    1 · Look far away (20 seconds)

    Look at something about 20 feet (6 metres) away for 20 seconds. This is the 20-20-20 rule: every 20 minutes, 20 feet, 20 seconds. Let your eyes soften and your face relax.

    2 · Blink fully (10 times)

    When we stare at a screen we blink less and less fully. Close your eyes gently, then open them. Ten slow, full blinks help spread tears across the eye.

    3 · Palm rest (30 seconds)

    Rub your palms together to warm them, then cup them over your closed eyes without pressing. Rest in the dark for half a minute.

    4 · Move your gaze

    Look slowly to the far left, far right, up and down, then draw a slow circle. Keep your head still.

    When to see a doctor

    If your eyes hurt a lot, your vision changes suddenly, or the strain does not ease with rest, see an eye doctor.

    Try it

    Let a guide do the timing for you

    AURA BREAK walks you through this with voice and sound, offline. See AURA BREAK. Educational wellbeing guidance, not medical advice. If you are worried about your health, talk to a doctor.

  • Best exercises during work breaks

    Guide

    You do not need a gym to look after a desk-bound body. These five short exercises fit into a break of two to five minutes.

    Neck turns

    Sit tall. Turn your head slowly to the right, hold for five breaths, then to the left. Do not force it.

    Shoulder rolls

    Roll your shoulders backward ten times in slow circles, then forward ten times.

    Wrist circles

    Extend your arms and circle your wrists ten times each way. Gently open and close your fists.

    Seated twist

    Sit tall, place your right hand on your left knee and turn gently to the left. Hold for five breaths, then switch sides.

    Slow breathing

    Breathe in for four, hold for four, out for four, hold for four. Repeat four times.

    A note on safety

    Stop if anything hurts. If you have pain or an injury, ask a doctor or physiotherapist first.

    Try it

    Let a guide do the timing for you

    AURA BREAK walks you through this with voice and sound, offline. See AURA BREAK. Educational wellbeing guidance, not medical advice. If you are worried about your health, talk to a doctor.