The novel coronavirus has forced many employees to transfer to a work-from-home lifestyle. With these changes, employees across the country have been forced to adapt to new working environments – including adjusting current workflows. Of course, an essential part of any healthy workflow is ergonomic exercises, so now that we’re working from home, we need to adapt our ergonomic exercises for home use. Read on below for our top ergonomic exercises for those who work from home!
1. Head and Neck Stretches
We carry a lot of tension in our shoulders and neck, and one of the easiest ways to relieve the pressure is through head and neck stretches. Throughout your workday, move your head from side to side, slowly, to stretch your neck and shoulders out. You can also rotate your head up and move it back down to feel the stretch in the back of your neck. Hold each stretch rotation for at least two seconds before moving onto the other side.
2. Shoulder Shrug
Another great exercise that you can do while still sitting in your desk chair is the shoulder shrug. As mentioned above, a lot of tension is held in our shoulders, so by periodically stretching them, we can help release some of that tension. To stretch your shoulders, simply lift them, hold the position for at least five seconds, and slowly let your shoulders drop back down. Repeat this movement about ten times for the ultimate tension release.
3. Wrist Stretches
If you spend most of your day at the computer typing, your wrists will benefit from some simple wrist stretches. There are a couple of variations that you can play with, but the most popular is the wrist rotation. Rotate your hands clockwise and counterclockwise to help stretch out your wrists and forearms.
You can complement this exercise with finger stretches to stretch your forearm muscles. Place your arms outstretched in front of you with your palms out, like you’re saying “stop”. Then take your other hand and pull back your fingers for a nice long stretch. A variation on this exercise is to flip your hands upside down and similarly pull your fingers taut. This will target slightly different muscles, so consider alternating directions of your hands for a full stretch.
4. Lower Back Bends
Sitting in a chair all day is not only exhausting, but you’re certainly going to feel pressure in your lower back as the day wears on. Every hour or so, take a few moments to step behind your chair and bend down from your hips to get your fingers as close to your toes as possible. While with your first couple of attempts you may not be able to get very low, that’s not the intent of the exercise; instead, go slowly to feel the slow stretch in your lower back. As you continue practicing this exercise, an added bonus will likely be additional flexibility that you can utilize in other aspects of your life!
Ways to Incorporate Movement at Home
Besides taking time to occasionally stretch throughout the day, you should pay additional attention to generally moving more as you work. Keep an eye out on the clock and every hour get up from your desk for a few minutes. Consider getting up periodically and:
- Getting a drink of water or a snack
- Letting your dog outside or taking them around the block
- Taking phone calls while standing up or moving around your house
While everyone’s workflow will be different, choose activities that you will be easily able to incorporate into your daily routine – repetition will be extremely beneficial to maintaining your ergonomic exercise routine.
Of course, no ergonomic workflow is complete without the ergonomic accessories from Goldtouch. Browse all of our products and round out your ergonomic desk setup today!