Stretches to do at your desk.
If you have a desk job and have been working from home for over a year now, you've probably experienced periods of stiff, achy joints and muscles. We all know that sitting for long periods while we work is basically the antithesis of what our bodies need, and this has only been exacerbated by WFH – chances are, you don't own one of those snazzy ergonomic office chairs. Hands up if you've been working from your hard-as-nails dining room chair or unsupportive sofa instead? Yep, us too.
"Over the last 12 months, I have seen a huge rise in the number of desk-related aches and pains that are clearly related to people's working-from-home set-up," says osteopath Anisha Joshi, who soothes the aching bodies of professional athletes and fitness influencers such as Alice Liveing and Courtney Black.
"Poor workstation set-ups and the inability to access supportive chairs means that lower back, hip and neck pain have increased, which can also lead to headaches and reduced sleep and productivity," Anisha says. "When working from home, people don’t realise how much they move in the office. Even if that’s sitting in a meeting room and turning your head to talk to colleagues, you still probably move more than you would if you’re at home and all meetings are taking place on Zoom."
Here are Anisha's top exercises to try if you're suffering with WFH lockdown joints:
Seated neck stretch
"Try and do these at your desk every hour – neck pain has become more prevalent in my patients because Zoom meetings mean they're moving their head much less frequently."
Sit on one of your hands, and then place your other hand on your head.
Pull your head to the side (be gentle!)
Hold for 5 seconds and repeat 20 times (10 on each side).
Chest stretch
Interlace your fingers behind your back.
Push your chest out and draw your arms down.
Squeeze your shoulder blades together.
Hold for 10 seconds; repeat 10 times.
Child's pose stretch and reach
In a kneeling position, sink your weight back onto your heels and outstretch your arms in front of you.
Try to keep your bum on your heels and reach your arms out as far as you can.
Move to one side slowly, remembering to breathe, feeling the stretch down your side and lower back.
Hold for 10 seconds; repeat 10 times.
Shoulder stretch and mobility
Bring your arms across your chest and hold for 30 seconds
Gently roll your shoulders backwards 10 times and forwards 10 times.
Lower back and glutes stretch
At your desk, put your ankle onto the opposite knee and let the knee drop out.
Gently bend forwards towards your knee and stretch out your glutes and lower back.
Repeat on the other side, holding for 10 seconds each and repeating five times.
Spinal rotation
1.At your desk, put your legs side by side and straight.
2.Use the arms of your work chair to gently pull yourself round as if you are looking at someone behind you.
3.Hold for 10 seconds and repeat three times on each side.
Here are Anisha's top tips for making your WFH work station has comfortable and supportive as possible:
Try to use a decent desk chair, one that has arm rests, a back support and goes up and down.
Make sure your knees are not higher than your hips, they should be level or even a tiny bit higher than your knees to reduce pressure.
Bring your screen closer towards you, this encourages you to sit at the back of your chair and with better posture.
Use a glass of water, not a bottle. Using a glass will encourage you to get up to refill it and therefore keep you moving.
Try to set an alarm every hour to walk around your living spaces three times slowly. Even if it’s a tiny space, it will help keep your spine, joints and muscles from ceasing up.
If you have no option but to sit on a sofa or bed to work, then use pillows to stack up your laptop so it's as close to eye level as possible.
Try and go for a walk outside after work or twice a day. People underestimate just how much they walk around the office compared to when they’re at home.
Written by Ali Pantony.
This article originally appeared on GLAMOUR UK.
