The Working From Home Environment

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The Working From Home Environment

20 Jan, 2022

With working from home and working hours on the rise, we need to remain mindful of our physical well-being. We must consider the impacts of extended hours of sitting at a desk, the added strain of staring at a computer screen for long periods and reading files or documents.

Keeping this in mind, here are some tips on how to look after your body while working from home:

  • Make sure your desktop is set up at the right height. You may sit at your computer screen for a couple of hours in a working day. If your screen set-up is ill fitting it can encourage poor posture and place excess strain on your neck and mid-back. Re-adjust your screen height so when you are sitting – in a good and comfortable posture – you can look straight ahead at your screen without tilting your head. For example, the middle of your computer screen should be at eye level.
  • Adjust the height and set-up of your desk chair (or consider a new one). Similar to setting up your screen height, incorrect positioning of your chair can promote poor posture and pelvic positioning. Considering the long and uninterrupted duration you spend sitting in your desk chair, it is important to have it fitted to support your body. Try to adjust your seat so your pelvis is in a neutral position and your knees are slightly below the line of your hips.  An even better option is a sit-stand desk should this is available to you.
  • Take breaks from staring at your screen, even in those pesky Zoom calls. Prolonged screen use can be quite visually demanding. This increased strain can lead to muscle stiffness, fatigue and soreness around the head, neck and shoulders. Take a 5-10 minute break every hour to move your body and eyes to help minimize consequences of extended computer usage.Find a quick and easy stretching routine that you can be done in your chair. Sitting for long periods of time can place a lot of pressure on specific body parts (like the lower back and hips) and can result in muscle tightness and stiffness.Incorporating a couple of stretches that target potential problem areas can help relieve tension and reduce later muscular issues:

Stretch 1 – Seated Cat-Cow Stretch

  1. Sit up straight in your chair with your legs hip-width apart and your feet flat on the floor.
  2. Then place your hands on your knees
  3. Inhale and slowly arch your back. At the same time roll your shoulders back and down.
  4. As you exhale, slowly reverse the position. Rounding your spine, allowing your head to drop. So, your chin moves towards your chest.

*To get the most out of the exercise repeat steps 3 and 4 for another three breaths.

5 Yoga Poses - Seated Cat-Cow Stretch

 

Stretch 2 – Wrist and Finger Stretches

  1. Extend your arms to your sides
  2. Draw 5-10 circles inwards and outwards through the wrists
  3. Then quickly spread your fingers and close into a fist 5-10 times
  4. Shake off any excess tension
  5. Then keeping your arms straight in front of you, make sure your wrist is facing the sky and your fingers are towards the floor
  6. Take your right hand and softly pull your fingers back towards you, whilst keeping your left arm straight
  7. After 3 seconds swap to opposite arm and repeat

*To get the most out of the exercise repeat this exercise every 2 hours.

Five Yoga Poses - Wrist and Finger Stretches

 

Stretch 3- Seated Crescent Moon Pose

  1. Sit up straight in your chair with your legs hip-width apart and your feet flat on the floor.
  2. Lift your arms straight up to the sky (over your head)
  3. Then place your palms together to form a diamond
  4. Lean to the left. Holding for three breaths
  5. Then switch and lean to the right for three breaths

*To get the most out of the exercise repeat steps 4 and 5 for another three sets.

Five Yoga Poses - Seated Crescent Moon Pose

 

Stretch 4 – Seated Tadasana Pose

  1. Sit up straight in your chair with your legs hip-width apart and your feet flat on the floor.
  2. Lift your arms straight up to the sky (over your head)
  3. Work to straighten your elbows as much as possible
  4. Engage your core to sit up taller
  5. Move your chin till your spine fills in line
  6. Then hold position for 3 breaths

*To get the most out of the exercise repeat this exercise every 2 hours.

 

Five Yoga Poses - Seated Tadasana Pose

 

Stretch 5 – Chair Pigeon Pose

  1. Sit up straight in your chair with your legs hip-width apart
  2. Place your right leg over your left on a 90-degree angle
  3. Flex your right foot to remove any unnecessary pressure on the left knee
  4. Remain sitting straight
  5. With your hands slightly flatten your right leg till you feel a moderate stretch in the upper outer thigh
  6. Then hold for 5 seconds
  7. Repeat steps 2 to 6 on left side (opposite side)

*To get the most out of the exercise repeat this exercise every 2 hours.

Five Yoga Poses - Chair Pigeon Pose

 

Taking these small breaks may just save us in the long run and allow our bodies to have a physical and mental break and rest our eyes from the screens. We can better understand our body’s needs for stretching, repositioning and realigning our focus on the tasks at hand.

 

References:

  • https://www.adecco.com.au/news/top-5-yoga-stretches-you-can-do-at-your-desk/49815/