Healthy Body

5 minutes for you: Neck and back stretch for an afternoon energy boost

Feel energised all afternoon with this 5 minute stretch

07 September 2023 5 minute read

Young asian guy wearing headphones and blue short sitting at desk stretching his arms above his head

Sitting at a desk all day can drain our energy levels and leave us feeling sleepy and lethargic. Instead of reaching for a chocolate bar or sugary drink, do this quick stretch when the mid-afternoon slump hits.

Do your five-minute neck and back stretch now.

Why do we get sleepy in the afternoon?

The last few hours in the office are often when we need to be at our most productive. So, why is it we often feel like we could curl up and take a nap after lunch? Firstly, it’s part of our bodies natural circadian cycle, meaning it’s very normal, opens in a new tab to feel a little sleepy in the afternoon and not necessarily anything to worry about. But a drop in energy in the mid-later afternoon can also be caused, opens in a new tab by:

Dehydration
Lack of movement
Poor eating habits
A lack of natural sunlight or vitamin D.

How to maintain high energy levels

To combat the temptation to have an afternoon nap at your desk, try implementing some simple changes into your day.

Invest in a water jug: Keeping a large jug of water on your desk and aiming to refill it at least twice throughout the day, won’t only help keep you hydrated but will ensure more incremental movement, i.e. you’ll need the loo more!

Mix up your meetings: Try and have at least one meeting every day that is held outside and ideally walking or standing up. As well as some much needed fresh air and vitamin D that will help keep energy levels high, natural light is proven, opens in a new tab to be essential for good eye health, meaning you won’t get that tired, dry-eye feeling in the afternoon.

Avoid high sugar hits: A quick sugar fix and energy high, will lead to a harder crash the other side. If you need a nutritional energy boost opt for slow release foods such as proteins or nuts that will help keep you feeling fuller for longer, opens in a new tab.

5 minutes for you: Neck and back stretch for an afternoon energy boost

One of the best ways we can maintain our energy levels and stay feeling alert and awake is movement. In a busy workday it might not always be realistic to fit in a lunchtime walk or gym session, but these quick neck and back stretches are a great alternative.

(While this exercise can be done anywhere, if you feel self-conscious, book a meeting room for five minutes to get it done.)

Step 1: Neck flex

Sit or stand and relax your shoulders. Gently look down to the ground so your chin touches your chest. Hold for a few counts, breathing in and out through the nose. Lift your chin back up to centre, then look up to the ceiling, breathing deeply. Do not hyperextend, stretch only where it feels comfortable and tension releases. This action will help relieve any stiffness.

Step 2: Neck rolls

Sit or stand and relax your shoulders. Gently tilt one ear down towards your shoulder. When you have reached your comfortable limit, slowly circle your head back, rotating until you have completed a full circle. Repeat three times. Next, do the same exercise on the other side, rotating your head in the opposite direction. This exercise can help ease muscle tension.

Step 3: Seated pigeon pose

Sitting straight up in a chair, keep one foot flat on the floor and rest the other ankle on the opposite thigh. Lean forwards until you feel a gentle stretch in the hips and lower back. Keep your eyes looking about one metre ahead of you on the floor, and your head and chest lifted. Hold for 10-15 seconds or as long as feels comfortable. Repeat on the other side. This stretch will release any tension in your lower back.

Step 4: Upper back and shoulder stretch

Standing up, feet flat on the floor and shoulder-width apart. Clasp your hands together behind your back, letting them hang naturally. Slowly and gently pull your shoulders back until you feel a stretch in the upper back. For a deeper stretch, raise your clasped hands up and away from your back. This exercise will help relieve muscles aches and stiffness.

Step 5: Forward bend

Standing up, feet flat on the floor and shoulder-width apart. Gentle lean forwards and down, hands and arms hanging naturally, so your body bends down to the ground. Let your head and arms hang, breathing deeply, and noticing a stretch in the backs of the legs. For a deeper, lower-back stretch, bend the knees slightly and try to touch the floor. Hold for as long as is comfortable. Rise slowly, making sure to stay balanced. This movement will release any lower back stiffness.