Stretch away tension when working from home

Feeling tight?

Are you working from home during the Covid Pandemic?

Many of us are temporarily not going into the workplace to do our jobs. The movements you would normally find yourself doing on a usual work day are currently not happening. Life prior to the pandemic might find you waking up to get ready for work, go into your car, walk into your office building, walk to and from the printer, walk around the office, take your coffee breaks, and perhaps leave the building for lunch.

These days might look much different. Maybe you are waking up and just walking to your kitchen or at home office and then find yourself not getting much activity or movement throughout the day. Often our at home workstations are not set up ergonomically correct and can cause increased stress on your neck, shoulders, and back.

Here are some stretches you can do throughout the day to reduce tension in her neck, shoulders, and back.

Cervical retraction: Sitting tall gently nod your head tucking you chin down until you feel a stretch behind the back of your neck.

Thoracic extension: Clasp your fingertips together, bring them behind her your head, pull your elbows forward and drive them up towards the ceiling.

Thoracic side bending: Clasp you hands together, hands behind your head, elbows wide, bend side to side.

Scap set: palms up towards the ceiling, pinch shoulder blades together. Hold 5 seconds perform 10x.

Pec stretch: forearm on wall elbow bent to 90 degrees. Turn away from the wall until you feel a stretch in the front of your chest.

Proper desk setup:

Monitor is an arms length away.

Wrists straight, keep hands at or below elbow level.

Adjust chair so knees are level with hips.

Adjust height of chair so feet of flat on the floor.

Keep key objects close by to minimize reaching.

If you are using the phone often, put it on speaker or use a headset to avoid tipping your head and straining your neck.

References:

Office ergonomics: Your how-to guide. August 2020. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169