We care about your posture and whole body as you adjust to work at home during the pandemic. Get into some routine each day if possible. It’s better to have consistency in your movements rather than doing a lot and then being static.
Before we start, sit properly.
Your back should be straight, your shoulders back, and the top of your monitor should be level with your eyes. If you look down or up, you need to adjust the height of your screen. Make sure that your wrists do not lay on the keyboard or on the mouse pad. This will help prevent Carpal Tunnel Syndrome. Keep your legs bent at the knees so that the knees are slightly higher than your hips. Your feet should be flat on the floor or on a step stool. Use a book or some other item on the floor if your feet do not touch the ground. For the best results, use a large ball rather than a chair. The ball promotes better posture and does not allow you to slouch.
ABS – Take a deep breath in, hold and release. While taking these breathes you want to suck in your stomach (core) and hold and release. As your muscles get stronger, try moving your ABS in a rolling or waving motion. Just a beginner: Take a deep breath and hold your stomach in tightly for 10 seconds. Do this 10 times and increase as you can.
BENEFITS: A strong core enhances balance and stability.
BUTTOCKS –While sitting straight, tighten then buttocks as tightly as possible. Hold for 5 seconds minimum and the release. Repeat this 15 times. Do not be afraid to do this a couple of times each day.
Stand up and sit down — no hands
Stand up and sit down (over and over) — without using your hands – You can do it while you’re on the phone but remember if you are on video, maybe not a good idea.
BENEFITS: They keep you relaxed, while increasing muscle strength.
SHOULDERS -Shrug your shoulders — to release the neck and shoulders
Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times. Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: “Am I having fun today?” Move your head up and down, “Yes, yes, yes.” Side to side: “No. No. No.” (Shedding tension is as much mental as physical.)
HANDS – Loosen the hands with air circles
Clench both fists, stretching both hands out in front of you. Make circles in the air, first in one direction, to the count of ten. Then reverse the circles. Shake out the hands.
Point your fingers — good for hands, wrist, and forearms
Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle. Do the same with the other hand. Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body. Do the same on the other side. Release the upper body with a torso twist
On a break, try to get up and walk!
Walk or cardio– Whether your break is 5 or 30 minutes, take a portion of that time (hopefully 50%) and walk. Walk the steps or the hall. Take a walk outside. Walk. When walking, move your arms, hands, head and at different speeds.
Benefits: It will raise and lower your heart and help immensely.
The sort-of squat- While resting your back against a wall, bend your knees slowly and slide down a few inches.
Make sure your hips stay right above your feet.
Hold for a count of five, making sure your back is squeezing against the wall. Also make sure your head and shoulders remain touching the wall.
Now, squeeze your buttocks tightly and push up.
Finally – WATER – WATER – WATER. Keep hydrated and stay safe out there!
Your friends at Path to Wellness Integrated Health