Working from home brings about a sense of freedom that the office doesn’t quite have. However, what your office does have is a proper workspace designed to be ergonomic. Unfortunately, the move to a work from home set up doesn’t always come with the appropriate office equipment for optimal performance.
We’re not talking to the actual equipment used to work like your laptop or even the internet – we are not questioning your work performance. We are referring to your ability to keep your body free from aches and pains while doing so. We have gone from being chained to a desk to having the freedom to work anywhere we choose – in bed, on the couch or even at the kitchen table. While they all serve the purpose of giving you a spot to sit and work, they’re not always good for our muscles.
Slouching is the biggest issue that arises when working from home and can take its toll on your neck as well as your back which results in pain and stiffness. Research recommends that we get up every two hours to stretch and move around to get the blood flowing – regardless of whether you are at the office or home. This simple routine will prevent muscle stiffness and boost your productivity.
5 Exercises for the home office
Sit and Reach: Sitting on the floor, stretch your right leg out in front of you. Bend your left knee to the side and place your left foot against your right inner thigh. Hold for 10 breaths before switching sides.
Doorway Stretch: Stand in your doorway with your left arm on the frame next to you. Bend your elbow 90 degrees. Step forward through the doorway – keeping your elbow at 90 degrees. Hold for 10 breaths before switching sides.
Neck Release: Either seated or standing, tilt your head to your left shoulder. Transfer your head to the right and look at your ceiling. Slowly pull your head to you left shoulder using your left hand. Still holding onto your head, slowly turn to look at the floor. Release and repeat on the opposite side.
Seated Figure 4: Start in a seated position. Cross your left ankle over your right knee. Press your left ankle into the right leg and bush back with the right leg. Hold for half a minute and then slowly release. Repeat on the other side.
Half Downward Dog: Stand behind a chair with your hands resting on the back. Take a big step back, keeping your arms stretched out in front of you. Hold for 10 seconds and then release.
When it gets down to working from home or even working in the office, it’s important to make sure that your muscles are correctly stretched out and that your posture is correct. This will go a long way towards verifying that mobility is maintained and preventing unnecessary aches and pains.
While we pride ourselves on doing extensive research while compiling theses pieces, we are not doctors. If you feel any pain, please cease the exercise and seek medical attention if the pain does not subside.
If you would like to study to become a personal trainer, and learn more about stretches – in addition to other exercise modalities – please follow this link.