It is essential for our physical and mental wellbeing to keep moving.
Many of us work from home (bedrooms, sofas, kitchen tables even), and sitting for long periods of time will impact our posture and can cause neck and shoulder pain, tightness in hips, and leg cramps. The list is long.
Ideally your workspace should be set up correctly to minimise the chances of all of the above but don’t forget to move around or invest in a standing desk. Take breaks regularly, stand when on a call, use an exercise ball instead of a chair but make sure you stay active.
And if you’re still not sure what to do, set an alarm and try one of these exercises – all you need is a table and a chair:
The Desk Hinge
Place your hands on the desk and walk them down until your chest is parallel. Walk your feet back so that you are hinging over with your hips bent to about 90 degrees and your legs straight. Your back and arms should be straight with your arms running along side your head. You want a nice straight line from your hands on the wall to your tailbone. Press your chest out through your arms and feel a nice stretch through your chest and down the sides of your back. You may even feel a stretch down your hamstrings as you lean over against the wall. Hold and breathe. Make sure your back is flat and not at all rounded as you hold.
The Chair Bridge
Sit on the edge of your chair with your hands down on the chair on each side of your body. Then bridge up, driving up through your hands and heels. Lift your hips up as high as you can while pushing your chest out. Squeeze your glutes and draw your shoulder blades down and together. Relax your head back and don’t shrug your shoulders. Make sure you aren’t hyperextending your low back to try to get your hips higher.
