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Coronavirus containment measures mean that many companies will have to make the move to remote working. Whilst it’s vital to prevent further spread of COVID-19, swapping your usual work station for the kitchen table, couch, or (dare we say it) bed, can be a fast track ticket towards neck and back pain.&nbsp;

To reduce the impact of these niggles during the outbreak of the coronavirus, Elise Fleming, Physiotherapist from tmwrk has recommended these 8 simple exercises to do every couple of hours.&nbsp;

Working from home is an ideal opportunity to introduce some extra exercise into your daily routine. Make sure to stand up from your desk every hour and go for a short walk. When you are sitting at your desk try to keep your back straight and have your screen at eye level.

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1. This exercise will stretch the muscles of your neck. 

<ul>
<li style="text-align:left;">Sit on your hand.</li>
<li style="text-align:left;">Move your ear towards your opposite shoulder.</li>
<li style="text-align:left;">Use the opposite hand to gently add some extra pressure. </li>
<li style="text-align:left;">Hold for 30 seconds each side. </li>
</ul>

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2. This exercise will stretch the muscles of your neck. 

<ul>
<li style="text-align:left;">Place your hand behind your head.</li>
<li style="text-align:left;">Turn your head downwards and inwards towards the opposite armpit.</li>
<li style="text-align:left;">Use your opposite hand to gently add some extra pressure.&nbsp;</li>
<li style="text-align:left;">Hold for 30 seconds each side. </li>
</ul>

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3. This exercise will improve the mobility of your shoulders and upper trunk.

<ul>
<li style="text-align:left;">Pull your shoulders back and down as you stretch your arms back, keeping the elbows straight.</li>
<li style="text-align:left;">Gently push your chest forwards to increase the stretch.</li>
<li style="text-align:left;">Hold for 5-10 seconds and repeat 3 times.</li>
</ul>

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4. This exercise will improve the movement of your mid-back.

<ul>
<li style="text-align:left;">Place your hands behind your head.</li>
<li style="text-align:left;">Lean over the back of the chair with the shoulders only. </li>
<li style="text-align:left;">Hold for 3 seconds and repeat 10 times. </li>
</ul>

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5. This exercise will improve back mobility.

<ul>
<li style="text-align:left;">Sit on a chair and twist around as far as able.</li>
<li style="text-align:left;">Place both hands on the chair and use it to pull further around. </li>
<li style="text-align:left;">Keep the lower back straight and breathe normally throughout the movement.</li>
<li style="text-align:left;">Hold for 5 seconds and repeat 3 times each side. </li>
</ul>

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6. This exercise will stretch the muscles at the back of your thigh. 

<ul>
<li style="text-align:left;">Straighten your leg and end forward at the hips.</li>
<li style="text-align:left;">Hold for 30 seconds each side</li>
</ul>

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7. This exercise will stretch the muscles of the hip. 

<ul>
<li style="text-align:left;">Cross one leg over the other. </li>
<li style="text-align:left;">Push down on the knee and lean forward. </li>
<li style="text-align:left;">Hold for 30 seconds each side</li>
</ul>

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8. This exercise will improve the range of movement in your lower back. 

<ul>
<li style="text-align:left;">With your hands on your hips, gently arch your lower back. </li>
<li style="text-align:left;">Keep your knees straight. </li>
<li>Hold for 2 seconds and repeat 5-10 times </li>
</ul>

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