Protect Your Posture

Protect Your Posture

WORKING REMOTELY is the norm for many of us now, and with it, a rise in stiff necks and lower back pain.

Yes, remote working has a lot of advantages, but a makeshift workspace isn’t one of them.  If you’re finding yourself rubbing your back at the end of a long day bent over the kitchen table, take comfort in the fact you’re not alone.  70% of people currently working from home claim to experience more aches and pains in the back, neck, shoulders, legs, and joints.  Some are taking more painkillers than they normally would ease these aching muscles, making postural problems part of the ‘new normal’.  And with a substantial amount of workers expected to remain working from home indefinitely, it’s clear the need to encourage good posture and support has never been more important. Fortunately, help is at hand. Here’s how you can improve your posture and maintain a youthful stance.

Adapting to lockdown

We’ve had to get used to many new situations during the pandemic, but the “at-home office” set-up is one change we haven’t adapted to as well according to British charity Nuffield Health.

The UK’s largest healthcare charity has discovered that a quarter of working people have taken up residence on their sofa with a laptop on their lap and one in four are either sitting on a bed or on the living room floor to work.  The majority of people working from home have tried to adapt their working space to make themselves more comfortable with 30% putting a cushion under their bottoms and others putting books, board game boxes, or other household objects underneath their laptop in order to raise it to a more suitable level.

Many of those working from home say they are sitting at their home workstations for longer periods of time than they would do normally at their usual place of work. Take all this into account and it’s not surprising the aches and pains have increased.

Not only can this physical pain cause discomfort, but it can begin to impact people’s mental health, especially as they continue to face uncertainty about when they can return to normal working conditions.

To help maintain good physical health while working from home, we recommend some simple exercises that take only minutes to do. These easy, do-anywhere stretches will encourage good posture and help combat the effects of sitting for long periods. Result!!

Stretch and support

Start your day by stretching out your back.  Some stretches to try are:

Rolling like a ball:

Sit at the front of your mat with your feet on the mat and your seat as close to the feet as possible. Round the spine in a C shape and grab your ankles (5 fingers to the front), lift your feet off the mat, and pull your heels to your bottom. Elbows to East and West and the knees shoulder-width apart.

  • Without changing the shape of your body, scoop the abs in and roll back to the lower border of your shoulder blades. Scoop the abs more to roll back up to the start position.
  • Rock and roll back and forth on your mat, gently massaging your back.

Supine Twist

Bend the knees into the chest then bring the knees over the hips and arms anchored by your sides. Inhale to prepare, exhale as you bring both legs, hugging the midline towards the right shoulder so that the left knee is in line with the shoulder. Inhale as you bring the legs back to center and exhale as you twist over to the left shoulder. Keep the shoulders anchored at all times and arms anchored by your side. The movement is initiated by the abdominals. Keep your head in the center initially, then you can rotate your head to the opposite direction of the legs as you progress through the exercises.

Repeat 2 – 3 times on each side.

Side Bend (Mermaid)

Seated on the mat, place your legs in a Z-sit position, where one foot is against the opposite knee.

Hold the upper ankle with your hand on the same side. The other arm lengthens to the ceiling, close to your ears, and with both scapulae anchored.

From the abdominals, lengthen the upper arm more and lengthen both sides of the ribs. Create opposition with the opposite sits bone to the mat.

• Side bend over a bit more, seeking length and space in the bottom ribs.
• Extend both arms to a T shape. Lower the upper arm to the mat in the opposite direction and bring the forearm down and the elbow is directly under the shoulder. Place the palm of the hand down. Lengthen the other arm up and over your head keeping the shoulders into the back, looking to lift and lengthen your spine even more.. Create opposition with the opposite sits bone to the mat.


Shoulders Back!

These moves counter a long period set at a desk, driving, or using a phone. Each one helps counteract a stooping posture.

Arrow

a. Lie face down, keeping the chin hovering on the mat and a long neck at the back of your head.

b. With your arms by your side, slide your shoulder blades into the back, so your arms and shoulders come off the mat, palms facing down.

c. Lengthen and lift up a little more so only your upper back comes off the mat.  Try not to go too high as you want to avoid tapping into your lower back.

d. Hold at the top then lengthen more as you slowly hover back towards the mat.

e. Repeat 3 – 5 times.

Cat

Go into a quadruped position with your legs hip-width apart and your arms extended, placing the hands on to the mat. The knees are directly below your hips and your wrists are directly below your shoulders. Hold a long spine lengthening through the crown of the head. Take an inhale and prepare for the movement, exhale and tilt your pelvis to your bellybutton, curl your head down to look at your bellybutton, bring the head between the arms, and round your back as if you were an angry cat. Your back should take the Capital C shape. Inhale and use the heels of your hands to drag you back into the initial position.

Repeat 3 – 5 times

Side Cat

Take the same position as the Cat in the initial position. Imagine you have a large tree by your sides, between the shoulders and the hips, right by your ribs. Take an inhale to prepare. As you exhale draw the right shoulder and the right hip to ´hug the tree´ by your side, bringing your vision to your little finger on your right hand. Keep the spine in a neutral position as you inhale to come back to the initial position. Keep the head in the same line as your sternum throughout the movement.

Repeat the movement 3 – 5 times and repeat on the left side for the same amount of repetitions.

33 Comments
  • Content Generator
    Posted at 02:18h, 17 November Reply

    Free. Sign up to receive $100, Trade to receive $5500. Click Here:👉 https://millionairego.page.link/free

  • Preadly
    Posted at 19:49h, 29 November Reply

    generic cialis no prescription Through binding with multiple proteins to subsequently confer stabilization, BIS contributes to the preservation of various cellular functions, including pro survival activity, muscle contraction, and cancer cell stemness

  • Zoomono
    Posted at 19:12h, 05 December Reply

    buy viagra and cialis online The anti amphiphysin patients may also respond to plasmapheresis, steroids and treatment of the primary tumor 82, 88

  • Anonymous
    Posted at 15:04h, 24 December Reply

    онлайн порно видеочат. Click Here:👉 http://rt.livepornosexchat.com/

  • Anonymous
    Posted at 15:24h, 25 December Reply
  • промокод при регистрации на мелбет
    Posted at 07:42h, 26 December Reply

    промокод melbet. Click Here:👉 https://bit.ly/3YSgux0

  • melbet промокод на сегодня
    Posted at 08:41h, 26 December Reply

    промокод на мелбет на бесплатную ставку. Click Here:👉 http://lynks.ru/geshi/php/?melbet_promokod_pri_registracii_2020.html

  • Generate High-Quality Posts
    Posted at 06:54h, 04 January Reply

    A secret weapon for anyone who needs content. I dont need to tell you how important it is to optimize every step in your SEO pipeline. But unfortunately, its nearly impossible to cut out time or money when it comes to getting good content. At least thats what I thought until I came across Article Forge. Built by a team of AI researchers from Stanford, MIT, Carnegie Mellon, Harvard, Article Forge is an AI content writer that uses deep learning models to research, plan out, and write entire articles about any topic with the click of a button. Their team trained AI models on millions of articles to teach Article Forge how to draw connections between topics so that each article it writes is relevant, interesting and useful. All their hard work means you just enter a few keywords and Article Forge will write a complete article from scratch making sure every thought flows naturally into the next, resulting in readable, high quality, and unique content. Put simply, this is a secret weapon for anyone who needs content. I get how impossible that sounds so you need to see how Article Forge writes a complete article with the Click Here:👉 https://bit.ly/3Cnrtoh

  • рабочий промокод 1xbet бонус
    Posted at 13:10h, 08 January Reply

    рабочий промокод 1хбет на депозит. Click Here:👉 https://www.medtronik.ru/images/pages/bonus_kod_na_1xbet_pri_registracii_6500_rubley.html

  • Code Promo 1xBet
    Posted at 09:06h, 09 January Reply
  • rocket league car hitboxes
    Posted at 00:36h, 17 January Reply

    You actually make it seem so easy with your presentation but I find
    this topic to be actually something which I
    think I would never understand. It seems too complicated and very broad for me.

    I’m looking forward for your next post, I’ll try to get the hang of it!

  • studio wonderlike
    Posted at 00:06h, 30 January Reply

    I needed to thank you for this excellent read!!
    I certainly enjoyed every bit of it. I’ve got you book-marked to look at new things you post…

  • SueCok
    Posted at 17:28h, 30 January Reply

    [url=https://ivermectinonlinedrugstore.gives/]stromectol cream[/url]

  • eliminar objeto de un array javascript
    Posted at 18:02h, 30 January Reply

    Very good post. I certainly love this website.
    Continue the good work!

  • JosephWak
    Posted at 05:37h, 31 January Reply

    [url=https://finpecia.directory/]prosteride[/url] [url=https://lasix.solutions/]buy generic lasix[/url] [url=https://cialisdrugstore.gives/]where can i buy cialis in singapore[/url] [url=https://prednisolone.trade/]prednisolone purchase uk[/url]

  • eliminar elemento de un array javascript
    Posted at 14:42h, 31 January Reply

    I loved as much as you will receive carried out right here.
    The sketch is attractive, your authored material stylish.

    nonetheless, you command get bought an shakiness over that you wish be delivering the following.
    unwell unquestionably come further formerly again as exactly the same nearly very often inside case you
    shield this hike.

  • KiaCok
    Posted at 18:01h, 31 January Reply

    [url=http://cialisip.com/]where to buy cialis online canada[/url]

  • Edgartroma
    Posted at 23:51h, 31 January Reply

    [url=https://abilifytab.shop/]buy abilify 10 mg[/url]

  • DarrylDep
    Posted at 08:07h, 01 February Reply

    [url=https://finpecia.directory/]cheap generic propecia online[/url] [url=https://finasteridehr.online/]buy finasteride no prescription[/url]

  • Charlesclupe
    Posted at 13:15h, 01 February Reply

    [url=https://sildalis.gives/]sildalis online[/url]

  • Michaelarrab
    Posted at 15:47h, 01 February Reply

    [url=https://viagraonlinedrugstore.foundation/]viagra chewable[/url]

  • que hace un seo
    Posted at 19:40h, 01 February Reply

    Pretty section of content. I just stumbled upon your site and in accession capital to assert that I acquire actually
    enjoyed account your blog posts. Any way I’ll
    be subscribing to your augment and even I achievement you
    access consistently fast.

  • AmyCok
    Posted at 02:27h, 02 February Reply

    [url=https://diflucanfl.com/]buy flucanozole[/url]

  • JudyCok
    Posted at 05:15h, 02 February Reply

    [url=https://erythromycintabs.online/]erythromycin buy online[/url]

  • AnnaCok
    Posted at 09:40h, 02 February Reply

    [url=http://zoloft2023.com/]zoloft 5mg[/url]

  • PaulCok
    Posted at 09:49h, 02 February Reply

    [url=http://pleasantspharmacy.com/]cheap viagra online canadian pharmacy[/url]

  • Rodneydulge
    Posted at 12:40h, 02 February Reply

    [url=https://prednisolone.trade/]prednisolone buy online uk[/url]

  • cutt.ly
    Posted at 18:48h, 02 February Reply

    Very nice post. I just stumbled upon your blog and wanted to say that I have truly enjoyed surfing around your blog posts.
    In any case I’ll be subscribing to your feed and I hope
    you write again soon!

  • MaryCok
    Posted at 19:14h, 02 February Reply

    [url=http://vermox.sbs/]vermox otc canada[/url] [url=http://canadianpharmacy.solutions/]canadian pharmacy store[/url] [url=http://albendazole.fun/]albendazole tablets online[/url] [url=http://buspartabs.com/]buspar 5 mg daily[/url] [url=http://cipro.pics/]ciprofloxacin tablet price[/url]

  • MarkCok
    Posted at 23:31h, 02 February Reply

    [url=http://albuterolr.online/]combivent brand name[/url]

  • LisaCok
    Posted at 13:52h, 03 February Reply

    [url=http://malegratabs.com/]malegra 25[/url]

  • Wonderlike Studio SEO
    Posted at 21:42h, 03 February Reply

    Hi, I wish for to subscribe for this blog to
    get hottest updates, thus where can i do it please help out.

  • DavidPhons
    Posted at 22:54h, 03 February Reply

    [url=http://lasix.charity/]lasix prescription[/url]

Post A Comment