Work Wellness: 5 stretches to reduce work from home aches and pains
Whether you regularly work on-the-go, or have recently set up a home office; it can be easy to slip into some bad habits without the correct office equipment to support your body. Poor desk posture can allow neck, shoulder or back pain to flourish. As Dr Gabi Fransman mentions in her self-isolation tips, it’s not just sustained sitting that’s bad for you – it’s any sustained sedentary position that can cause wear and tear. Working from home is (temporarily) the new norm’. So, set yourself up for success and adopt some good habits from the get-go. To reduce your risk of headaches or stiffness, remember to counter your desk position with some regular stretches or exercise. Here’s our five tips for your workday:
1. Stretch your neck
One of the most common complaints we treat is neck pain. The common culprits that exacerbate it are desk posture, and phone text posture – both of which are difficult to avoid as we connect digitally and remotely. So, as you build your new work-from-home routine, Dr Greg Sher demonstrates some neck stretches you can complete 2-3 times a day at your desk.
2. Stretch your shoulders
Your shoulders are also hotspots for tension as you type furiously into your laptop. Especially if you are juggling work projects with home schooling right now! As with your neck, it’s essential that you stretch your body in the opposite form to when you sit at your desk. That means, open your chest or stretch yourself backwards. Here, Dr. Greg Sher demonstrates both shoulder and pecs exercises:
Shoulders
Upper Back and Pecs
3. Your hands
Apart from ensuring that your keyboard, mouse and phone is set-up ergonomically, you can also offset any tension building in your wrists and hands with the following shoulder exercise:
Start typing – or mimic typing – on a keyboard.
Now stop, and turn one palm upwards. You’ll instantly notice your shoulder that was once rounded is now rotated to a healthier position.
4. Stand up
If you can -- another great way to reduce sustained posture whilst you work is to break up your day between sitting and standing periods. Depending on your height and what space you have to work at home, try sitting in the morning (with the aforementioned short breaks) and moving to an alternative space to stand in the afternoon. If this isn’t possible, just remember to incorporate some standing tasks into your day – whether that’s standing to take a conference call or to listen to a webinar.
5. Take regular breaks
When you start your workday, remember to get up and take regular breaks throughout the day. Either jump up to do a quick task (like grab a glass of water) every 20-30 minutes; or stop for a longer break (like stand up and make a mobile phone work call on the balcony/or from your garden)every 50 minutes. Simply, set up a timer on your phone and when it dings -- just get up and stretch your legs.
Learn more
At Sydney Spine and Sports Clinic, we put you first. We believe in offering chiropractic care that enables you to make informed and educated choices about your health. If you are suffering pain and would like to talk to us about how we can help you get mobile and active again – get in touch right here.