Miracles of Microbreaks (by Dr Angus Southwell – Chiropractor)
Microbreaks, we’ve all heard of them before, but what really is a microbreak? Unlike normal breaks such as lunch and morning tea, microbreaks are little exercises and stretches that anyone can do during the working period. The great news is….. they only take a few seconds to complete.
Before we go onto the exercises and stretches, Let’s go through the importance of taking microbreaks. Many jobs today mainly focus on the repetition of a specific activity. Whether it is being seated in an office typing on a computer, or brushing up and down when painting a wall, repetition is the common denominator for many jobs. It is due to this sustained repetition that can start causing a phenomenon called ligamentous creep. By definition, “Ligament creep is the time-dependent elongation of a ligament when subjected to a constant stress. Most of the ligament elongation occurs during the first 15-12 minutes of a traction load” (Ligament Hysteresis, Creep, Recovery and Plastic Deformation – American Journal of Clinical Chiropractic – Chiropractic BioPhysics, American Journal of Clinical Chiropractic. (2021). Retrieved 3 June 2021, from http://www.chiropractic-biophysics.com/clinical_chiropractic/2011/9/12/ligament-hysteresis-creep-recovery-and-plastic-deformation.html).
To combat the effects of ligamentous creep, the Brugger’s (or Bruegger’s) exercise, is a stretch that could be done every 30-45 minutes during work hours. Below is the image of how the exercise is performed.
(Image credit: backintelligence.com)
This is a simple yet effective exercise that would help combat the effects of ligamentous creep. Implement this in your daily life and see the difference it makes today!