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By March 2020, we might get weird looks from our colleagues if we leaned down to the dog in the middle of our office, in a daily working position. But now we have a home athletics, there is no excuse not to move; stretching or do simple exercises throughout the day. These activities can continue to work at home literally becomes pain in the neck, back and thighs.
Bad was the ergonomic home office with a standing table and it’s a shiny chair for years, but during quarantine I allowed my husband to occupy my office while I worked downstairs and supervised our children. When the lock began, I began to sit at our kitchen counter, at the dining room table, and sometimes on the couch in our family room, and quickly felt a lingering pain in my thigh. This allowed me to run and ride my bike outdoors or do Peloton as often as we still like. I’ve realized that I’m getting too out of place (I rarely want to be at my adjustable desk) and I guess you can be too when you’re working out of bed, couch or other casual work areas.
A recent study by the Employment Institute A survey of 500 people in the first weeks of closure found that more than half of the participants reported new aches and pains, especially in the neck (58%), shoulders (56%) and back (55%). Prior to this the two-sided sword is that these pains prevent us from doing the physical things that nourish our mental and physical health. health. I was sick, but as in this pandemic, I remind myself of my patience and trust the process – over and over and over again.
Become strategic with respect to daily exercise
The human head makes up about 8 percent of our body weight, and when we’re going to look at our screens, which include Happy Hours zooms and Netflix binges, we put a lot of pressure on our necks and backs. We are also likely sitting or standing with a bad posture that affects our legs, hips, knees.
Matt Pippin, CSCS, mobility expert and co-founder Pippin’s performance, this is me whom I met through a colleague and he really helped my hips. Pippin explains that “more aches and pains occur because we walk less and our usual body treatments such as massage, chiropractic, exercise adjustments, exercise machines, yoga class, pilates, etc. either have been completely eliminated or have been severely compromised. We also don’t use the chairs properly, and above all, the stress level is now through the roof. ” Studies have shown that chronic high levels of stress were associated with greater pain throughout the body.
Pippin offers several ways to alleviate this:
- Corrective exercises – “CARS”, which means controlled articulated turns, are a series of exercises designed to take your joints through the greatest painless range of motion. Pippin explains, “The beauty of these exercises is that they take your big joints, hips, shoulders and spine, and when moving act as anti-inflammatory for them, providing vital nutrients to the joint capsules.” I started making these machines during the day (for example, I try to make them after every break in the bathroom build a new habitat did it right after making a habit) and I can do hips and shoulders while standing over my computer. At least try. Below are links with video instructions:
- Set multiple alarms / reminders – Hours can pass very quickly if you scroll back and forth to enter the screen. However, by setting an alarm throughout the day to get up and follow these steps, keep it in a much better place at the end of the day.
- Walk around the house.
- Make a car.
- If possible, switch workstations (for example, maybe your area has a standing area and then sit at a kitchen table and then a comfortable place like a couch or lounge where you’re not hunched over).
- Do anything to get rid of the work for 5-10 minutes. “
- Sit on the floor. Pippin recommends this to many of his clients, instructing them to “place either thick pillows, blankets, or, if possible, a few blocks of yoga on the ground and sit cross-legged, with the computer on a chair or couch. Sitting on the ground is great for the hips, plus if you’re focused on maintaining a long spine, train all those little muscles that are responsible for maintaining a beautiful posture while strengthening the foundation. Think of it as a mini-workout until you start working out! ”
How do you sit reading this article? Pippin offers three quick and easy posture checks that come in, setting my phone’s alarm every hour, and they’ve helped a lot:
Double chin – It sounds awful, but using your index finger to push your chin, it will allow your cervical spine to be in a better position, forcing you to squeeze those deep muscles of the front neck.
Sternum up – Lifting the sternum a little (think of the chest), replace the thoracic spine with a more neutral position, forcing you to tighten the muscles around the middle back.
Roll these boundaries – When you drop your shoulders in the reverse image, you begin to mobilize those annoying shoulder blades that, if they get stuck, can become so dense and aching.
A little yoga goes a long way
I also looked up to my friend and one of my favorite Peloton yoga instructors Christine McGee I could do some breathing and stretching all day to inspire my kids to do with me because YES, they too they sway like they do work from home.
McGee recommends these three yoga classes as a place to work or during the day:
The dog is downA: You can do this on a mat, or on the floor, or on a towel, or even use your desk by putting your hands on your desk and sending your feet back until your body is parallel to the floor. You will feel an amazing stretch along the back of your body, legs and feet. Down the dog is a soft inversion into which blood also enters the bloodstream.
The Great Altar: This can be done sitting or standing. Intertwine your arms and turn your palms over when you press them on your head. Relax your shoulders down from your ears and find the length of your torso. Take a deep breath, feeling the elongation of the body and the rise of energy.
Ankle posture to the knee: Tight hips lead to low back pain. Up to the ankle to the knee can be practiced in a chair or on the floor. Place one ankle on the opposite knee and allow the knee to drop to the side. When you are in a chair, keep your lower leg relaxed on the floor and start leaning forward to feel the stretch. When you are on the floor, you can hold the opposite leg for a long time or bend it under the upper leg, which is bent to fold the shins and get an even deeper stretch. Hold both sides for 5 – 10 breaths.
Take two minutes and do it now. Go ahead, establish a habit.
My favorite reminder from McGee is “make sure you don’t hold your breath while working”. So when you set this time to do some posture checks or exercises on the CAR, it also takes a deep breath. It makes the world a difference for mind and body and relaxing while reducing stress.
When I challenged Matt, my hips improved A healthy hip challenge (it takes less than 10 minutes a day) and practice yoga as much as possible. Well also liked to keep a little massage ball like this (but the tennis ball will be) under my feet and rolls my feet over it.
Takeaway for you? Sit in one place for too long. Going outside and moving around is just as important for your overall physical and mental health. Make sure you take the time to turn off work and take care of yourself, because health, as we understand it every day, is our wealth. Start now, approach the dog something down before returning to work.