Tralee

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. 
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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. 
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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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<img src="https://lh4.googleusercontent.com/LIK99AOaI4Juqgu2tvkC6mYSoIa4U-7U9WUURGzAcu2nX0_0AqoYRQoVoxx3n5fr_TeQzGrYIsNfkREdwbUCAxy1MATaxdVfcr7Nqwmt0OSWOjeK3F68wilIg9vnb4pNwtHBxQbl" alt="" style="float:none;height: ;width: "/>
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1. This exercise will stretch the muscles of your neck.
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<ul>
<li style="text-align:left;">Sit on your hand.</li>
<li style="text-align:left;">Move your ear towards the 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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<img src="https://lh3.googleusercontent.com/ir_CytigRqtqYj2pIJw2iuVMrqU0prhoNkQQJ5hPrffXBMHZ7uyDDZ3USx13knwzdzLQufn3k3YjLPBqr2gQf6jR6Wxtgx7Tr16xnwCqYIzb2Xs_sx8dkLQlnYuapEL0qlCIfS9Y" alt="" style="float:none;height: ;width: "/>
2. This exercise will stretch the muscles of your neck.
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<ul>
<li style="text-align:left;">Place your hand behind your head.</li>
<li>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.</li>
<li style="text-align:left;">Hold for 30 seconds each side.</li>
</ul>
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<img src="https://lh5.googleusercontent.com/NCfGAIrAVZ3JiIXtA_tTOVTnru_kDuuaKCB7tNm3-WGDDrBjx5uXYR5rABIDxiI-nDEqM4G8WTszoxeJjtVeCPfMstbFGD3z-qf29RRzPICVmgUOdliHL_SFXzWfSUPs39GM7i2y" alt="" style="float:none;height: ;width: "/>
3. This exercise will improve the mobility of your shoulders and upper trunk.
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<ul>
<li>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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<img src="https://lh3.googleusercontent.com/IgHB2WmLW9OF6t6h1yUm2T7-ujOXA-HvtwYeYh5Vr2C5Xe2HtcN8LIazl_jfGsaTkv3XJRrBnVEYLbeckOQRJDIyP2mR4Esp2u1oVtVnDkaqTztXCSHXOUOcXKTHZuxIX12WLKNX" alt="" style="float:none;height: ;width: "/>
4. This exercise will improve the movement of your mid-back.
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<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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<img src="https://lh6.googleusercontent.com/hS8jz_fDkmHVFVbeXuu6YZeCFQXsUnk8MeK5jJeTlSziIjypekMnLh31v-KB2kI4D1S0VZxcMVW5iLhAMgUD70SMUGAywvziD68f0duaMfp1g1ntaWkbEFYsNxHeNd7XMcNuIIeD" alt="" style="float:none;height: ;width: "/>
5. This exercise will improve back mobility.
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<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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<img src="https://lh6.googleusercontent.com/QRpI2o5BxOfd6H0bRTdm_PcHDj6pNum3hV1Xm_aPqS4J96WitI3j4zMdO-CtOkSPnGlhRo-jgrEWM2nLKCVpuAShW2vs0ppPcKNrXATmDwVESH4wmk0LYwzr0us7rZXcss1QwRVN" alt="" style="float:none;height: ;width: "/>
6. This exercise will stretch the muscles at the back of your thigh.
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<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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<img src="https://lh4.googleusercontent.com/HMsCy9FwVJ5yJQjhIqyRpQt5NqxPlMmwSNZJMDo_2t2IK10SqreY0tdn4KNJmhJePyeAKqEGcIInRyfRT0Oh0Hftwg2YCh4Nl2b-J9fXpfMpgl3wh00bMOA4spYQyItFukqgzysl" alt="" style="float:none;height: ;width: "/>
7. This exercise will stretch the muscles of the hip.
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<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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<img src="https://lh5.googleusercontent.com/8Pt6_-5ja94n4F_dotzdlARCRjZ4RQ4wHkEQLQmigCmz-IS21Exr4QFhmdhABE29q0Zi-49JUfRS8l2vDAPrbthxa0qGqTeg63JoXjSo3BR1YNnrw1YgkVDy69I4wKdMhnAmowbE" alt="" style="float:none;height: ;width: "/>
8. This exercise will improve the range of movement in your lower back.
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<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 style="text-align:left;">Hold for 2 seconds and repeat 5-10 times</li>
</ul>

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