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Work Stretches from Home

We understand that a good chunk of our population is working from home these days. With this, comes with a lot of aches and pain that you may have never experienced before. We want to help prevent any injuries you might sustain while slouched over the computer. Here are some tips for you while working from home:

  • Sit on a firm chair
  • Sit at a table instead of a soft couch or bed
  • Place computer at or below eye level
  • Stretch every hour

For every hour of work, do a stretch. This helps your mind reset to keep you alert and focused. During a normal work day individuals would walk to the car, get up to use the bathroom, go to lunch and gossip with co-workers. Now that your co-worker is your furry friend, this makes it easy to sit for hours at a time. Instead, set a timer every hour and use this stretching routine to get yourself moving.

What Stretches Should you be Doing?

Here are a few stretches to get you started. Remember to always listen to your body and take these movements slow.


Hip Stretch

Sit at the edge of a chair. Place one foot on the opposite knee. Sit up tall, press the knee down, and bow forward.

Perform 3 times holding for 10 seconds each side.


Hamstring Stretch

Sit at the edge of a chair. Place one heel forward with your leg straight. Sit up tall, tip forward, keeping back straight. You should feel a stretch in the straight leg.

Perform 3 times holding for 10 seconds each side.


Hip Flexor Stretch

Face chair or low stool/stair. Put one foot on a chair. Make sure both feet point straight forward. Lean into the front leg. You should feel a stretch in the back leg.

Perform 10 times holding for 2 seconds on each side.


Lumbar Stretch

While standing, place hands to sides, slightly arch backward, take a deep breath in, and roll palms out. Breathe out and return to start position.

Perform 10 times.


Carpal Tunnel Stretch

Extend your arm out, looking at the back of your hand. Take the opposite hand to pull fingers back, then pull your wrist back, bend your elbow and then lift elbow (like an elephant trunk) move your arm go up and down.

Repeat 10 times each arm.


Upper Back Stretch

Sitting at the edge of your chair. Sitting up tall, reach hands between knees and round upper back like a candy cane. The lower spine should be straight and just the top part should be rounded. Next, bring fingers to the ceiling and elbows to the floor to arch upper back.

Repeat 10 times.

For those looking for more help…

Time will only tell how long we will be working from home. In the meantime, do your body a favor and set up an ergonomic desk at home!

Click the attachment below for additional information on how to improve your at-home work station.

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