In the contemporary landscape of remote employment, numerous individuals find themselves anchored to their computer setups for long stretches. Whether they are settled on the sofa or stationed at a desk, the absence of regular movement can give rise to physical unease, particularly characterised by stiffness in diverse body areas.
The following exercises are designed to alleviate the stiffness you may be experiencing while working from home. Incorporating these into your daily routine can help improve your flexibility, promote blood circulation, and reduce muscle tension.
Seated Low Back Stretch
This stretch targets the lower back, an area that often becomes stiff from prolonged sitting. Take a chair, adjust your knees to be apart, and slowly fold your body forward, aiming to reach the floor. Hold this position for 60 seconds to experience a delicate stretch in your lower back.
Low Back Rotations
Alleviate tension in your lower back and hips by incorporating rotations. Lie on your back, bend your knees, and plant your feet on the floor. With your back firmly grounded, slowly lower both knees to the left side. Hold briefly, then return to the starting position. Repeat the sequence on the opposite side. Perform this rotation exercise 10 times on each side.
World’s Greatest Stretch
This dynamic stretch, also known as the “World’s Greatest Stretch,” targets multiple muscle groups, including your hips, hamstrings, and torso. Start in a high plank position. Step your right foot out to the outside of your right hand so you are in a low lunge position. Perform a twisting motion to the right as you extend your right hand towards the ceiling, fostering a chest expansion. Afterwards, lower your hand and manoeuvre your right elbow towards the inside of your right foot. Repeat these two movements ten times, and then carry out the same sequence on the left side for an additional ten repetitions.
Additional Exercises
Here are a few more stretches to incorporate into your routine
Neck and Shoulder Stretch
Prolonged computer use often leads to the accumulation of tension in the neck and shoulders. To find relief, adopt an upright sitting or standing posture and tilt your head towards your right shoulder. Extend your right hand over your head, placing it on the left side of your head to enhance the stretch with a gentle pressure. Hold this position for 15-30 seconds, then switch sides and repeat the sequence.
Chest Stretch
Prolonged periods of sitting can cause your chest muscles to tighten. Stand tall, interlace your fingers behind your back and straighten your arms. Lift your hands upwards until you feel a stretch in your chest and shoulders. Hold for 15-30 seconds.
Remember, each stretch should be held for 15-30 seconds, and you should never feel pain. If a stretch is too intense, ease back until you find a comfortable position.
If you’re finding that your home workstation needs a bit of adjustment, consider booking a desk assessment with a professional. This can provide additional comfort while working from home, further reducing the chance of stiffness and potential complications.
By making these exercises a part of your daily routine, you effectively tackle the physical challenges that working from home can present. This proactive approach not only promotes better posture, minimises stiffness, but also enhances your overall well-being. So, carve out a few minutes each day to stretch your body and bring calmness to your mind.
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This article was written by our team of specialist therapists at Perfect Balance Clinic. If you would like more specific advice about how our team can help you with this condition or symptoms you may be having, please complete the contact form below and one of the team will get back to you shortly.
