Working From Home Due to COVID-19?

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

To reduce the impact of these niggles as we await a return to the office, Elise Fleming, Physiotherapist from tmwrk has recommended these 8 simple exercises to do every couple of hours.

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.

 
 

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

• Sit on your hand.
• Move your ear towards your opposite shoulder.
• Use the opposite hand to gently add some extra pressure. 
• Hold for 30 seconds each side. 

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

• Place your hand behind your head.
• Turn your head downwards and inwards towards the opposite armpit.
• Use your opposite hand to gently add some extra pressure. 
• Hold for 30 seconds each side. 

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

• Pull your shoulders back and down as you stretch your arms back, keeping the elbows straight.
• Gently push your chest forwards to increase the stretch.
• Hold for 5-10 seconds and repeat 3 times.

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

• Place your hands behind your head.
• Lean over the back of the chair with the shoulders only.
• Hold for 3 seconds and repeat 10 times. 

5. This exercise will improve back mobility.

• Sit on a chair and twist around as far as able.
• Place both hands on the chair and use it to pull further around. 
• Keep the lower back straight and breathe normally throughout the movement.
• Hold for 5 seconds and repeat 3 times each side. 

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

• Straighten your leg and end forward at the hips.
• Hold for 30 seconds each side.

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

• Cross one leg over the other.
• Push down on the knee and lean forward.
• Hold for 30 seconds each side.

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

• With your hands on your hips, gently arch your lower back.
• Keep your knees straight.
• Hold for 2 seconds and repeat 5-10 times.