TAKING a short break with stretches and other physical activities can help keep you comfortable while you work at a desk all day long.

The new normal happening in many workplaces and even working from home, including vlogging and blogging, have a certain degree of impact on health – becoming sedentary while developing habits on unhealthy food.

You can stretch while you’re seated at your desk or standing in your workspace. You might even be able to stretch while you’re participating in a conference call or other workplace activities.

The fitness break stretches shared by Mayo Clinic doesn’t require special equipment to stretch, or need to sweat to lose strained muscles. These stretches offer powerful results.

* Forearm stretches. Working on a computer all day can cause soreness in your forearms, wrists and hands. To prevent or reduce stiffness and pain, try simple forearm stretches and wrist stretches throughout the day.

For the first stretch, lift one of your arms and hold it comfortably in front of you — palm facing down. Bend your hand downward and gently pull it toward you using your other hand. You’ll feel tension in the outside part of your elbow and forearm. This area is where you may experience repetitive strain due to typing on a computer.

Hold the stretch for 15 to 30 seconds. Relax and return to the starting position and repeat the stretch with your other hand.

Next, lift one of your arms and hold it comfortably in front of you — palm facing up. Bend your hand downward and gently pull it toward you using your other hand. You’ll feel tension in your forearm and elbow.

Hold the stretch for 15 to 30 seconds. Relax and return to the starting position and repeat the stretch with your other hand.

Next, extend your arms in front of you with your hands in fists. Rotate your wrists outward, then inward in a circular motion. This stretch can improve blood flow to your hands.

When you’re stretching, keep it gentle. Breathe freely as you hold each stretch and be careful not to bounce. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.

* Upper body stretches. To stretch the back of your shoulders, place one hand under your elbow. Lift your elbow and stretch it across your chest. Don’t rotate your body as you stretch. Hold the stretch for 15 to 30 seconds. You’ll feel tension in the back of your shoulder. Relax and return to the starting position and repeat the stretch with the other arm.

To stretch the backs of your arms, lift one arm and bend it behind your head. Place your other hand on your bent elbow to help stretch your upper arm and shoulder. Hold the stretch for 15 to 30 seconds. Relax and return to the starting position and repeat the stretch with your other arm.

To stretch the muscles of your chest, squeeze your shoulder blades together. To get a better stretch, place your hands behind your head and pull your bent arms backward. Hold the stretch for 15 to 30 seconds. Relax and return to the starting position.

When you’re stretching, keep it gentle. Breathe freely as you hold each stretch and be careful not to bounce. Expect to feel tension while you’re stretching. If you feel pain, you’ve gone too far.