Working From Home All Day? – Tips And Exercises To Keep You Comfortable And Pain-Free
For many of us, life has changed since the pandemic started in many different ways. One thing that has changed is that so many of us work from home, which can mean that we are moving less (no walk to the train station, no standing on the underground and running up escalators) and we sit at the computer for longer.
For some of us, long hours at the desk were already a problem before the pandemic. So you may be noticing your bodies complaints about what you are putting it through now.
Here are some general tips and reminders of how you can keep yourself more healthy, comfortable and interpretative strain injury-free.
Tips:
- Take Breaks
We all know we should take breaks every 30 minutes or so if we are sitting at our desks all day. But do we do it? The pressure to get things done can be high and we do not want to be slowed down. Perhaps it helps to remember that work can not always be a sprint. Eventually, we do have to slow down and accept that it is a marathon. If we realise this too late, we will have powered ourselves out way before the finish line, or even collapse with injury or burn out halfway through. Taking breaks does not have to be a huge commitment. Schedule a walk to the kitchen to make some tea and while you wait for the kettle to boil, do some stretches that feel good. Also, I am sure there are other housekeeping tasks that you need to do. Rather than leaving it all till work is done, how about taking a 5-minute break from staring at the computer and instead hang up your laundry. Taking a break from computer work does not mean having to rest. It is more about allowing your body to move and engage in another activity that does not involve staring at screens or typing. If you have to do a work call, perhaps you could do this while having a lie down on the sofa? And of course, it would be great if you can schedule a walk outside at some point during your workday. Perhaps you do your shopping in the day instead of after work? Or even better, just go to the park during your lunch break.
2. Join a regular Online Pilates Class
Since lockdown began live online Pilates and Yoga classes are widely available and so easy to access from home. You do not have to figure out if you can get to your class in time after work, or if your lunch break is long enough to fit it in. As you are able to access the class from home it is now even easier to fit in an hour of suitable exercise once or several times a week. Pilates in particular can be tailored to your needs by including exercises for the neck, shoulder, back and hip mobilisations that your body will be craving after a long day at work.
3. Go Outside
As mentioned before going outside for walks or even a jog or run is so important right now where we spend more time indoors. Your body needs to feel the spaciousness of the outdoors, connect with nature and being able to look into the distance and travel distances. Our nervous system needs this experience regularly to help our body stay healthy in terms of soft tissue health, immunity and mental health. Plan in cycle rides walks or meeting friends in the park, even in the winter. All you need is warm clothes.
Exercises:
- Side Stretch
- Gluteus Stretch
- Back Stretch with Wrist Mobilisations
- Hip Stretch with Foot Mobilisations
If you would like more support with how you can keep your body happy during this difficult time, or if you would like to know more about online Pilates classes contact Kristin at The Body Matters on 01702 714968.
- The Thing About Mixed Feelings Is… - 4th June 2023
- Overthinkers – Here Is What You Really Need To Know - 28th April 2023
- Why Emotions Can Be Overwhelming - 13th December 2022
