We have been forced to work from home due to the Covid-19 pandemic. Of course, ergonomic exercises are an important component of any healthy workflow. Moreover, stretch exercises will assist alleviate muscle tension caused by muscles remaining static or stuck in one posture for an extended period of time.
When muscles remain static, they fatigue more easily, circulation decreases. Then you become uncomfortable, and the task becomes more difficult. Hence, stretching can assist reduce pain caused by repetitive activities, poor postures, and using too much effort. You might try the following exercises sourced from WorkSafe Victoria Officewise.
See also: 5 Simple Ways To Create a Home Workspace
What to remember
The best workout you can do to give yourself a break from sitting is to get up and walk about. And, a decent rule of thumb is to check in every 20 to 30 minutes.
- Perform a few of these stretches many times each day
- Relax and perform them gently
- Hold each stretch or repeat as directed
- Do not overstretch
- Stop if you feel discomfort
- Remember to stretch both sides
- Should not lead to any pain or discomfort
- Hold the stretch 5 to 10 seconds.
- Maintaining a chin tuck (ear towards shoulder).
- Hold for 10 seconds for each side
- Repeat 3 times on each side.
- Turn head slowly to look over your left shoulder
- Turn your head slowly to look over your right shoulder
- Repeat 3 times
- Raise your head to straighten the neck
- Tuck the chin in and upwards creatin a double chin
- This also results in a forward head tilt
- Circulate your shoulders forward and backward numerous times
- Rep 3–5 times more
Elbow and Wrist
- Interlace your fingers, palms outward, and straighten your arms in front of you.
- Hold the position for 10 seconds.
- Repeat 3 times on each side.
- Straighten your arms in front of you and bend your right wrist forward, assisting the stretch softly with your left hand.
- Hold for 10 seconds before stretching your wrist back and holding for another 10 seconds.
- Stretch the left wrist again.
The Upper Back
- Interlace your fingers and turn your palms upwards above your head.
- Straighten your arms, then lean from side to side slowly.
- Several times, repeat the movement
The Back Arch
- Take a seat.
- With your hands supporting your lower back, gradually arch back and hold for 5 to 10 seconds.
- Repeat as often as necessary
Stretch your pecs.
- Raise both arms to shoulder level and bend the elbows
- Pull both elbows back, bringing the shoulder blades closer together.
- Repeat numerous times more.
Pump Your Feet
- Holding the chair for balance, stand up and alternately elevate your heels and toes.
- Repeat 10 times more.
Aside from stretching periodically during the day, you should pay special attention to moving more as you work. So, keep an eye on the time and get up from your desk for a few minutes every hour. You consider also getting up on a regular basis and:
- Obtaining a beverage of water or a snack
- Allowing your dog to go outside or taking them for a walk around the block
- Taking calls while standing up or moving around the house
In the end, while everyone’s workflow is unique, consider activities that you can easily fit into your daily routine – repetition will be incredibly beneficial to keeping your ergonomic workout program.