Keeping Well While Working From Home
BeachLife Physio • 29 March 2020
Helpful tips from our Physiotherapists to keep you feeling your best at your desk
Tip #1 - Set up your workspace correctly
- Find a comfortable, supportive chair
- Have your feet firmly on the floor, and your knees/hips flexed comfortably
- Sit up nice and tall, with your shoulders relaxed, and your arms by your side
- Tuck your chin backwards slightly, to ensure a nice tall posture through the neck
- Ensure your computer is at a height approximately in line/just below your eyes
Tip #2 - Keep mobile and active
- Take regular breaks from computer screens and books (approx. every 1-2 hours)
- Where possible stand up and take a short walk away from your desk - that way, you'll return refreshed and ready to work!
- Change your posture regularly, avoid any one position for prolonged periods of time
Tip #3 - Neck exercises
- Here are some examples of exercises that might help you avoid a stiff neck during the work day:
- Chin tucks
- Neck circles - perform 5 slow repetitions in each direction
- Neck stretches - perform 3 times in each direction, for 30 seconds at a time
Tip #4 - The office desk/chair tricep dip
- Facing away from a stable desk or chair, place both hands on the surface behind you
- With bent knees and hips, and keeping your elbows close to your body, lower your body as far as you feel is comfortable
- Press up and raise your body back to the starting position - that's one rep!
- Perform 10-15 times
Tip #5 - Lower limb exercises
- Leg raises - in a seated position, lift each foot off the ground alternately. Perform 10 with each leg, or get creative, and create a 'fast feet' routine!
- Ankle circles - with one foot raised off the floor, draw 5 clockwise and 5 counter-clockwise circles. Once again, try getting creative - can you trace the alphabet with both feet?
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