The COVID-19 pandemic has drastically changed our lives and has caused a shift in our lifestyle. As someone who’s been working from home for the past one and a half years, I can assure you good posture is everything! Sitting in the wrong position while working from home can lead to neck and backaches, which can be extremely damaging in the long run. Apart from a designated workspace and an ergonomic chair, you also need posture correcting exercises! That’s why we have roped in Physique 57 Trainer, Anisha to share her expert tips on how to correct your posture while working from home.
Here are Anisha’s top tips on improving posture:
Tip #1 – Sit Upright
A good sitting posture starts with an upright spine. Sitting for hours at a stretch or in a slouching position can affect the entire body’s kinetic chain right from deviations in the hip leading to back pain, text neck, tight hips, knee pain and tired feet. Even though it is easier said than done, the more you can rest your head above your shoulders and keep your spine erect the better. We suggest placing your laptop at a comfortable height that will prevent you from stooping your neck or hunching your shoulders or back. Additionally, support your lower back with a small pillow or rolled towel.
Tip #2 – Elevate Your Feet
Did you know, 19% of a person’s body weight is distributed through the ankles and heels? Take a little pressure off your feet and rest them on a suitable footrest, this will help distribute the pressure equally throughout the body. Keep in mind not to cross your legs while sitting as it leads to postural imbalances and deviations.
Tip #3 – Stretch Often
Staying in one position for a prolonged period can lead to overuse of some muscles which in turn constricts them while making the opposing muscles weak. Over a period of time, these imbalances can create serious posture-related problems in the body. A few basic dynamic and static stretches can go a long way in releasing momentary stress, aiding blood circulation and correcting posture.
Here are some of our favourite posture correcting stretches to do while working from home:
Neck Stretches: We recommend a combination of three highly effective neck stretches.
Upper Trapezius Stretch: grab the seat of the chair such that your arm is fully extended. Gently tilt your neck towards the opposite ear.
Levator Scapulae Stretch: slightly turn your chin towards your armpit while grabbing the seat of the chair with your opposite arm.
Neck Rotations: slowly rotate your neck clockwise then anticlockwise a few times.
Bent Arm Wall Stretch: Place your arm at a 90-degree angle (like a goal post) on the wall or doorway and gently press the chest through the open space. This will stretch the chest muscles which tighten due to sitting for prolonged hours with an unsupported spine.
Child’s Pose: An excellent stretch to relax the lower back, upper back and shoulders. Kneel on the floor with your toes together, and slowly lower your torso between your knees, while extending your arms. Relax in this position for a few minutes.
Spinal Twist: Lie down in a supinated position (on your back). Drop both your knees on one side and rotate your torso to the opposite side. Pull the knees higher towards the shoulders to feel a deeper stretch in the thoracic spine along with the lower back.
Hip Flexor And Hamstring Stretch: Kneel one knee. Transfer your hips towards the front foot. Place your arms on the front knee.
To stretch the hamstrings, transfer your weight to the hind leg and extend the front leg as long as possible.
