If like many others, you’ve transitioned into working from home due to the isolation recommendations that are currently in place, it’s likely that your normal work routine has been thrown out the window. Your office workspace may have had ergonomic equipment with an appropriate chair and desk, as well as ample opportunity to get up and move around the office in order to talk to your colleagues.
It can be hard to achieve the same level of productivity and efficiency when you’re trying to recreate that environment at home so here at Allsafe, we have put together our top tips for workplace stretches, no matter where that workspace might be right now. Check them out below.
First up we have the good old neck rotations, a staple in the workplace stretch kit. This is because of the instant relief it can offer, with the added bonus of not needing to leave your workstation! Simply keep your head upright, carefully and slowly turn your head from side to side and if you can, try and move it past your shoulder for an added stretch. This should give a sensation of the muscles on the outside of your neck progressively stretching out.
Our neck and shoulders take the brunt of our stress and tension from the typing, clicking, and hunching over the computer. So, next up we have shoulder shrugs, and it really is exactly how it sounds. You’ll need to lift your shoulders towards the roof, squeezing them as hard as you can. Hold for 1 to 2 seconds for maximum effect and roll them back down as you breathe out a sigh of relief. Typically you should repeat these steps 8-10 times.
Do you spend all day frantically typing? This one is key for you! You’ll need to stand for this one, place your hands on your desk so your palms are facing downwards and slightly lean forward until you feel the stretch. Hold for 10 seconds at a time, accompanied by some circular wrist turns.
Cat & Cow Pose:
Now that you’re standing, why not take an extra few minutes to try a yoga pose that aligns your spine and helps to improve the extension and flexibility of your back? The cat and cow pose will require you to be on all fours, so you’ll need to have a little bit of room for this one. You’ll change between arching your back up as if a cat would, and then doing the reverse to lift your head and tailbone towards the ceiling. You’ll feel so good after this one!
Seated Hip Stretch:
This one is ‘small space friendly’, all you’ll need is a chair or coffee table to sit upon. You’ll then tilt towards the middle of your chair and make sure your feet are flat on the floor before placing one ankle on the other knee and sit your back up straight. Next, keeping your back straight, you’ll lean forward at the waist or until you can feel the stretch. This one is great to do on your lunch break or at the end of the day for a nice reset!
Here at Allsafe Insurance Brokers, we’re passionate about making your life simpler, by having the things that are most important to you covered. Reach out today if you have any questions about how we can help you!