Zoning Out by Zooming In

Working from home has steadily become the norm and may continue to be a part of our work life for some time as we all continue to brave the pandemic. Chances are you’ve also spent a considerable amount of time on video conferencing platforms like Zoom. As the novelty of video chatting has likely worn off, “Zoom fatigue” may have started to set in. We have heard from many of our GCMs experiencing this Zoom fatigue and were fortunate enough to virtually present ways to reset our bodies as we continue to adapt our work habits during this time. We are appreciative to our GCMs and thankful to be of help. If you think that a virtual presentation can benefit your office we would be happy to assist. Here are several tips to combat Zoom fatigue:

Hide Self View Daily meetings can certainly take its toll as we have adapted more to staring through our computer screens to communicate. Each time you pick up a call, your reflection pops up in the corner of your screen. Having yourself in view can be distracting as it is can cause us to look more at ourselves than those we are speaking to. A quick solution of this is hiding yourself from your screen while having others on the call still able to see you. All you have to do is right-click your video to display the menu and choose “Hide Self View”.

The Pomodoro Method was originally established as a study technique by Francescso Cirillo who used his nearby tomato shaped kitchen timer to structure frequent, yet intentional, breaks as a way to combat distractions and maximize productivity. The Pomodoro Method was named have the Italian term for tomato. To apply the Pomodoro Method:

• Select one task that you’d like to accomplish.

• Set the timer for 25 minutes and focus your energy on that task until the timer rings.

• Give yourself a 5-minute break before restarting the task.

• Repeat this on/off strategy until the task is accomplished, taking a longer break period every 4 Pomodoro sessions.

Change the Scenery

Being in one place for too long can start to feel a bit confining, dull, or uninspired making us lethargic and inadvertenly unproductive. Sometimes we just need to switch up the environment to elevate our mood and motivation to accomplish more throughout the day. Try out working in a different space in the house, such as the kitchen or living room for a refreshing take beyond the computer screen. Better still, work outdoors in the front or backyard if possible. The additional vitamin D from the sun would certainly help improve mood. Just make sure to wear some sunscreen on these hot summer days! Exercise:

Your body might start to feel stiff and imbalanced throughout the work day. This discomfort can impact mood and productivity if not addressed so we recommend taking a few minutes throughout the day to ease your mind and relax muscle tension with a few simple exercises.

Neck Side Stretch

• Sitting on a stable surface with neutral posture.

• Wrap right arm behind back, and wrap left hand around the back of the head.

• Gently pull chin down diagonally toward left knee using arm to assist as tolerated for 15-30 seconds.

• Repeat for opposite side.
  

Scapular Squeezes

• Sitting on a stable surface with neutral posture.

• Bend elbows at 90°.

• Bring elbows behind by extending shoulders back.

• Focus on squeezing shoulder blades together at the end position.

• Hold for 3-5 seconds for 8 – 12 repetitions.

Sciatic Nerve Glide

• Sitting on a stable surface with neutral posture.

• Carefully round out the back and straight the right knee with toes pointed upward.

• Slowly return to neutral posture and repeat again with left leg.

• Repeat for 10 repetitions each.

Slow-Deep Diaphragmatic Breathing:

• Lie on you back with your knees slightly bent and your head on a pillow or seated comfortably in a supportive chair.

• Place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm.

• Inhale slowly through your nose and feel your stomach against your hand.

• Keep your upper hand as still as possible.

• Exhale through your lips as you tighten your stomach muscles drawing your belly button toward your spine.

• Keeping your upper hand completely still.

Please email us if you’d like more on this or would like us to conduct a presentation for your office!

We are a team of experienced clinical kinesiologists who specialize in preventive and rehabilitative exercise for seniors. We believe that aging is part of a beautiful journey and everyone deserves to live their best ​life. We understand that as our bodies get older, it doesn’t function the same. As some see this as a limitation, we see it as an opportunity. With the right mindset, knowledge, tools and support we help improve quality of life, slow the progression of certain conditions and help you take control of your health.

Call us today for a free consultation. San Diego 619.263.0329 or Orange County 949.245.6239.