With so many of us working from home, our bodies can pay the price. While an office can be designed to promote better posture with built-in breaks, ergonomic desks and chairs, and sometimes an office gym, at home we often work continuously, sitting at desks and chairs that weren’t designed to promote best posture practices. It is up to you to take breaks and stretch your body so that you don’t have pain as a result of working from home. Here are some chiropractor-approved stretches to feel good while you are still working from home:
Cross Body Stretch
Sitting upright, cross one leg over your other leg and press your arm against the top leg. Using this force, you can start to twist your body slowly to the opposite side. Hold this for 10 seconds and then relax, repeating this step 3 times before switching to your other leg and repeating the process on the other side. This will keep muscles stretched and joints supple.
Start by holding your right arm up in the air, and then invert your hand so that it hangs down behind your head. With your left arm, reach behind and up your back and hold onto the fingers of the other hand. Hold this position for 3 seconds and then repeat with the other side. If you aren’t able to reach your other hand then get as close as you can and hold the position. You should find that in time you’ll be able to stretch further and further if you keep practicing.
A forward bend is a great release for the lower back. Put your feet flat on the floor, shoulder width apart, and with your back straight, take in a deep breath and as you breath out lean forwards all the way towards the floor until your arms are dangling in front of you and can reach (or almost reach) the floor. Repeat this 3-5 times.
Shoulder Blade Squeeze
You can do this exercise throughout the day, and it will help to strengthen the upper back and increase flexibility. Sit upright and squeeze your shoulder blades together, hold for 5 seconds and then release. Repeat as many times throughout the day as you can.
This exercise will help with both lower and upper back and you can do it right from your desk. Place both hands behind your head, with your elbows pointing out on both sides. Slowly rotate your torso to one side and hold the position for 3 seconds, before rotating to the other side and holding again for 3 seconds, take a 5 second break and then repeat the process 3-5 more times.
These chiropractic approved exercises are easy to do throughout the day right from your desk and they will boost mobility and reduce stress on your muscles and joints.
Call us at Chiropractic Family Wellness Center in Southern Maine
If you are having back, neck or wrist pain, call us at our Scarborough, Maine office to schedule your initial appointment: (207)883-5549.