If you are one of the many that now have to work from home due to new restrictions put in place. Please take a read of this blog to help you to aid yourself in better posture and preventative measures so you are not in need of seeing us once lockdown is lifted. Information is taken from the CSP website.
Issue – Working at a keyboard/laptop/desk can cause your chest muscles to be become tight and between your shoulder blades can become underused.
Stretch – Chest Stretch
- Sit forward from the back of your chair.
- With your thumbs pointing towards the ceiling, open your arms out to the of your chest. Ensure your shoulders are back and down.
- Aim to switch on the muscles between your shoulders blades by gently drawing them together. You should not feel pain or tingling in your arms.
- Hold for 20 seconds and repeat 3 times.
Issue – When sitting for long periods of time, your knees and hips are flexed which causes the back of your legs (hamstrings) to shorten and become tight.
Stretch – Sit Stretch
- Perch on the edge of your seat and stretch a leg out in front of you.
- Rest your heel on the floor with your foot pointing up.
- Lean forward slightly from your hips and look straight ahead. You should feel a gentle stretch but no pain in the back of your leg.
- Hold for 20 seconds and repeat 3 times then change legs.
Issue – Immobilised spine and stiffness in the back. Long periods of sitting without walking can cause stiffness.
Stretch – Chair Twist
- Sit slightly forward in the chair and rotate your head and upper body to the left side.
- Take your right arm and cross it over your chairs left armrest. If you find this difficult take your right hand and place it on the side of your left knee.
- Hold for 20 seconds and repeat 3 times, then change sides.
Issue – Sitting for too long leaves you open to be at risk to injury of your knees and lower back.
Stretch – The Leg Up
- Stand in front of your desk and place your left hand on it if you require balance.
- Standing on one leg, raise the opposite heel towards your bottom.
- Grab hold of the foot with the same hand and you should feel a stretch along the front of your thigh.
- Hold for 20 seconds and repeat 3 times then switch legs.
Workout break – Take 5 minutes away from sitting and incorporate some fitness into your day, all you need a flat surface; a wall or a floor.
Stretch – Wall Press
- Stand with your feet hip-width apart. Stretch your arms out and place your palms on a wall at shoulder height but slightly wider than shoulder width apart.
- Take a few small steps back, engage your core and slowly bend your arms at the elbows. Keeping your back and neck straight whilst you look at the wall in front of you.
- Lower yourself until you are a couple of inches away from the wall and then push back to the starting position.
- Make sure you lead with your chest, so your arms are doing the work and DO NOT allow your back to arch.
- Aim to do 3 lots of 10 press-ups. If you require this to be more challenging, move your legs further back.
Having good posture helps keep your back, neck and joints healthy. Finally, some tips on improving your posture, especially for those of you who slouch!
+ Sit with your bottom right at the back of your chair and rest against the chair for support.
+ Rest your forearms on your desk with your elbows 90°.
+ Relax your shoulders, don’t allow them to elevate or slump.
+ Make sure both feet are flat on the floor, knees must be level with your hips. Adjust your chair or use a footstool to enable this if you need.
+ Imagine there is a piece of string holding you up from the ceiling. This will help you to ensure you keep upright.
Though times are difficult, and motivation is lacking for everyone. Regular exercise is vital for your mind and your body. Try to exercise daily during lockdown, here are just a few reasons why:
+ It can make you feel happier.
+ It can increase your energy levels.
+ It can help your brain health and memory.
+ It can help aid sleep and relaxation.
+ It is good for your muscles and bones.