The outbreak of the coronavirus pandemic means more of us are working from home than ever before – and we are not prepared.
Despite what the Government might think, most of us do not have second bathrooms or spare bedrooms for the purpose of self-isolation, and we most certainly do not have home offices. Most of don’t even have a desk.
I’m currently writing this on my very small dining table, but I am one of the lucky ones. Plenty of people who have been thrust into working from home are stooped awkwardly over coffee tables, or hunched on the sofa – slowly feeling their spine crunching into a ball of pain.
If you’re struggling with back and shoulder pain because of your temporary workstation, it’s important to do everything you can to relieve these niggles so they don’t morph into a bigger problem. Because really, we’ve all got enough on our plates at the moment.
‘Siting for long periods can increase risk of obesity, diabetes, decreased cognitive function and a whole host of other conditions that can affect the entire body over time,’ explains mind and body coach Dean Coulson.
‘Sitting on sofas or in, frankly, weird positions with laptops balanced precariously, can affect how you move and can eventually lead to pain.
Dean says sitting in these positions for eight hours per day causes your brain to switch off the muscles that you’re not using – like your glutes and hip flexors. It will also tighten your chest muscles to conserve energy.
‘This causes reduced movement ability and can create weak muscles and muscle imbalances resulting in poor posture as the body is pulled forward out of its normal shape. This also puts strain on other bones and muscles.’
Luckily, Dean has provided a range of simple stretches that you can do to alleviate this kind of pain and get your brain to switch all your muscles back on.
Simple stretches for back and shoulder pain
Here are some great stretches to help combat movement amnesia:
Seated neck stretch
This stretch will loosen your neck muscles, which take a lot of the strain throughout the day when you are hunched over your screen.
Start by sitting up tall on the edge of a seat with your shoulders pulled down and back.
Put your right hand on the edge of the chair (this holds your shoulder down), and use your left hand to rest on the right hand side of your head and very gently pull your head across to the side stretching the right side of your neck.
Be gentle, just let the muscles relax gently for 30 seconds, three times each side.
Overhead stretch
With your back nice and tall, raise your arms above your head, interlock your fingers and push away from yourself.
Hold the stretch for 20-30 seconds.
Doorway chest stretch
This stretch is amazing for opening up the front of your shoulders, helping to improve your posture.
While standing in a doorway, place your arms up on the door frame and place one foot forward through the doorway.
Next, bend your front knee until a stretch is felt along the front of your chest and/or shoulders.
Hands and elbows should be touching the door frame and your upper arms horizontal to the ground.
Take some deep breaths there and hold the stretch for around 30 seconds to one minute.
Breathe gently into it and don’t push to your maximum. Repeat three times each side.
Spinal twist
Keeping seated with your knees in line with one another, place your left hand on your right knee and twist your entire upper body to the right, looking behind your shoulder.
Hold, then twist back and repeat on the other side. This keeps your spine flexible.
Cat/camel stretch
This works on your mid spine and helps to improve extension and flexion in your back.
Start on all fours and switch between arching your back like a cat and lifting your head and tailbone towards the ceiling.
Wrist stretch
This one is for those of you who spend all day typing.
Simply stand up and place your wrists on the desk so they face away from you, and apply pressure until you feel the stretch.
Hold for a few seconds, and then follow with some wrist circles.
Forward bend
Stand several feet behind a chair or table.
Bend at the waist and reach forward and grab the table or chair, keeping your back straight.
Gently push your hips back, whilst feeling the stretch. Hold for 20 seconds, relax and repeat three times.
Hip flexor stretch
This stretch is fantastic for opening up your hips and improving your posture, allowing you to stand up straight.
Kneel on the floor and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you, so the top of your foot is on the floor.
Shift your weight forward, keeping your shoulders back, until you feel a stretch in the back hip.
Hold for up to 30 seconds and repeat on the other side. Repeat three times.
How to sit less every day
Just because we’re working from home doesn’t mean we have to completely lean in to the sedentary lifestyle. It’s actually really important to keep active for your overall health.
‘Be mindful, always make time to leave your work space at regular intervals to stretch or simply get out of the house for a walk and move,’ says Dean.
‘Set an alarm for every 30 minutes to get up, move around, stretch, and breathe. Create space to move more.’
So whether you’re popping to the corner shop or running up and down your stairs a couple of times, do what you need to to get your body moving.
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source https://metro.co.uk/2020/03/13/stretches-to-12392959/?ITO=squid
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