More people are working from home than ever before due to the global pandemic of Covid-19. Not everyone has a ready made office and some of us having to make do with a corner in the kitchen. Working remotely also poses a few other problems when it comes to your general health and wellbeing. Although your mental wellbeing is important, we are going to look at the physical fitness issues which are caused by sitting at your desk which might not be quite suitable. It is very important to stretch your muscles and joints every so often to prevent future or immediate aches and pain. Getting up out of the kitchen chair every so often and moving is key but if you can add in some specific stretches, then you will be in a better place.
We take a look at some stretches which can easily be done in your home. All you need is your office chair (or kitchen chair).
1 – Back of your legs and lower back: Stand with a chair in front of you and then bend and stretch forward using your hips. Place your hands (or elbows if you can) on to the seat and feel the stretch in your quadriceps. Remember to bend at the knees slightly if you need to. Arch your lower back slightly to stretch out the spine.
2 – Lower back: Continuing with the lower back and this one you can do sat on your chair. Hold the back of the chair with your left hand and slowly rotate towards the back of the chair where you are holding and hold for 5 secs. Repeat on the otherside. To get a deeper stretch, reach down slowly to the leg of the chair.
3 – Shoulders: Very simply, stand up tall with a straight posture. Focus on your spine being straight and try to elongate it as much as possible. Reach with both arms above your head and stretch to the ceiling, begin rotating forward and maintain the rotation to your hips, through behind you and back to the starting point. Repeat ten times.
4 – Shoulders: The shoulder joints need to be well lubricated and this next exercise does just that. Hold your left arm out horizontally so that your hand is level with your shoulder. Place your right hand on your shoulder and begin rotating your palm from upward facing to downward facing. Repeat twenty times and then switch arms.
5 – Shoulders and back: This one is simple. Get on to your knees, and reach forward with both arms. Stretch as far forward as you can stretching out the spine. With palms on the floor force down from your shoulders to stretch the shoulders and upper back.