We’re all working and schooling from home, and we’re not moving our bodies as much as they need. Add to that the fact that our workspaces aren’t as ergonomically healthy as those in the office or classroom, and we’re all bound to have aches and pains associated with poor posture and far too much sitting.
Here are some stretches and exercises that can help combat some of the most common ailments associated with sedentary desk work.
Combat “Text Neck”
If you use your phone frequently, work on a laptop, or look down at books/paper/materials on a desk, it’s likely that your shoulders are hunched, your upper back is strained, and your neck is pushed too far forward. These exercises will help loosen those areas and help bring your neck back in alignment with the rest of your spine.
Stretch Lower Back & Pelvis
You shouldn’t ever sit against the back of your chair. Instead, your posture should be forward, sitting toward the edge of the chair with your feet flat on the ground, and your core and lower back engaged. However, we don’t do that because it’s easier to just lean against the back of our chair. Poor posture causes some muscles to get weak while others tighten. Depending on your body (since everyone is different) this can result in lower back pain, pelvic tightness, gluteal pain, sciatica…and a whole host of other problems. Here are some solutions; choose the ones that feel best for you!
Wrists and Forearms
You might not even notice how tight your forearms are if you’re struggling with back pain – but they definitely need a good stretch, too.
Neck, Shoulders & Upper Back
You hold a lot of tension in your shoulders, and will probably find yourself hunched over. If you don’t maintain mobility in your upper back, you can wind up with a lot of chronic pain. Here are some movements to help.
