Transitioning Back to the Office: Wellness Routines for a Balanced Life

As many companies transition back to in-office work, it's crucial to prioritize wellness to maintain a healthy work-life balance. Establishing effective routines can help you navigate this change smoothly, ensuring you arrive at work refreshed and ready to tackle the day. Here’s how you can create a holistic wellness routine that supports your physical and mental health.

1. Creating a Restful Night Routine

A good day starts the night before. Prioritize a calming nighttime routine to ensure you get quality sleep. Consider incorporating the following:

- Wind Down with Relaxation Techniques: Spend the last hour before bed away from screens. Instead, try reading a book, taking a warm bath, or practicing deep breathing exercises.

- Legs Up the Wall Pose: This is my favorite for calming my nerves throughout the day but especially for winding down at night. This restorative pose helps calm the nervous system and reduce stress. Lie on your back with your legs extended up against a wall. Hold for 5-10 minutes or as long as you need to promote relaxation and improve circulation.

2. Energizing Morning Rituals

Kickstart your day with a morning routine that centers your mind and body:

- Take 10 Minutes for Yourself: Whether it's journaling, meditating, praying, or simply savoring a cup of your favorite warm drink, dedicate this time to set a positive tone for the day.

- Cat/Cow Stretch: This gentle stretch is perfect for waking up your spine and easing any stiffness. Start on your hands and knees, arch your back for "cat," then dip your belly for "cow." Repeat for a few minutes to invigorate your body.

3. Nutritious Lunch Prep

Fuel your body with a packed, nutritious lunch to sustain your energy throughout the day:

- Plan Ahead: Prepare your meals in advance to ensure you have balanced options. Include lean proteins, whole grains, and plenty of fruits and vegetables.

- Stay Hydrated: Don’t forget to drink water throughout the day to keep your body and mind functioning optimally.

4. Stretching for Stress Relief

Incorporate stretching into your daily routine to alleviate tension and promote relaxation:

- Morning and Evening Stretches: Begin and end your day with simple stretches to calm your nervous system. In the morning, try the Cat/Cow stretch, and in the evening, relax with the Legs Up the Wall pose.

- Office Breaks: Take short breaks during the workday to stretch and move around. This can help reduce stress and improve focus. If you have a standing desk - USE IT!

Book Your Wellness Session

To further enhance your wellness journey, consider booking a session for reflexology or assisted stretching. These therapies can provide stress relief and support your overall well-being.