Movement is medicine
As we approach the second anniversary of Working From Home (WFH) and "The New Normal", it is important to be aware of how our postural habits can increase our risk of injury, even while we're sitting at a desk. For most Australians, working from home is now a permanent fixture in our lives - be it one or two days or even all five - and when you're putting in up to eight hours of seated work at a desk or kitchen bench or - worst-case scenario - on the couch or bed -you may not be aware of the strain and long term damage you're putting your body under.
Postural resetting throughout the working day helps alert us to what areas in our body may be developing a tightness or require attention to reduce load and overuse.
Active sitting is a great way to stay in tune with your body while you’re chained to the desk at home with limited incidental movement which we naturally have more of in a typical office setting. Over time, a lack of overall mobility can be a significant factor in improper breathing techniques, neck pain, low back pain, and shoulder pain.
If you can create cues throughout the day to promote healthy moving habits, such as taking phone calls standing up, walking to the waste paper basket, taking a break from the screen - these are all great ways to guide the body to change and adapt it’s positioning. Remember, your best posture is your next posture!
So whatever your WFH desk set-up may be, targeting the main areas of the body where strain is placed is a great way to alleviate tension build-up, promote circulation and allow the mind a break as well.
I recommend “mealtimes” to do a run-through of these exercises. At least 3 times in the day while you’re at the desk.
Jennifer Dodge, Founder "The Office Athlete"
1. Sitting cat-cow
The thoracic spine, also known as the middle back, is in the middle section of the back, where our ribcage connects and helps protect our organs. Functional mobility in the middle back (mid-back) is essential.
a) Start by rounding your shoulders and back and look down.
b) Then roll out arms, arch back and lookup
c) Try 3 sets of 12
2. Chin tucks
Text neck, or what is otherwise also known as “tech neck,” is a catchy term coined to describe forward head posture after hours glued to your phone, laptop, or TV.
Text neck may lead to stiffness, and dull pain either felt at the top of the neck or the lower neck close to the shoulders. For some people, the sustained tension in their neck can lead to cervicogenic headaches, or what is commonly known as tension headaches.
Tuck in the chin, hold for 3 seconds and then release. Try a set of 15, 3 times throughout the day
3. Pelvic clock
The longer you sit, the more pressure builds up through our spinal muscles, ligaments and discs. Without proper prevention, this feeling of discomfort or tightness may eventually lead to other issues like nerve irritations, sciatica, joint stiffness, or disc bulges.
a) Imagine you’re sitting on a clock-face. Tilt your sitting bones to 12 o’clock, then roll back to 6 o’clock, then side to side to 9 o’clock and then 3 o’clock. Try this 20 times when sitting every hour
4. Sitting glute stretch
While you adapt to your new setting, you may experience tightness in the low back and soreness through the hip and buttocks. Sometimes it may feel like there’s a discomfort that travels down the back of the leg.
Cross your ankle over the other leg into a figure4. Sit up tall until you feel a stretch, hinge at the hips to increase the tension in your glutes and even hamstring. Hold for 30 seconds. Repeat 3times on both sides
5. Flexor stretch
Stretching and moving your median nerve is an excellent way to free up the nerve, so it has the freedom to move and flow without restrictions. Start by placing your fingers on the edge of the desk/table and bending your elbows down to the floor. You will feel a strong stretch in your wrist flexor muscles. Hold for 20-30 seconds. Try 5 sets of this 3 x day
6. Nerve Flossing
Sit comfortably in a chair and bring your affected leg up with the knee extended. Plantar-flex your foot (point your toes down) and simultaneously flex your head forward (bring your chin to your chest). Hold this position for 3 seconds. Next, dorsiflex your foot (point your toes up) and simultaneously extend your head backward (look up to the ceiling). Hold this position for 3 seconds. Transition through each step smoothly and slowly. Steps “b to c” count as one repetition. Perform 8 reps, 3 times a day
7. Elbow Wall Push
Leaning your back against the wall, keep your elbows close to your ribs and then push your elbows into the wall, lifting your back off the wall. You should feel a squeeze between your shoulder blades. Keep your neck relaxed.
Try for 10 x 5 second holds throughout the day
