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Many of us have recently adopted the working from home lifestyle, following guidelines from the CDC. It’s possible that this new routine could put additional strain on the body. Without access to amenities, such as a traditional desk and a supportive chair, you may find yourself with poor posture and increased back pain. Consider these stretches in order to reduce stress on the body and limit back or neck pain that can occur.
Chin Tucks
This movement will help alleviate stress on the neck and head, releasing tension held in this area. While sitting straight up, pretend that your chin is on a bookshelf and slide your chin straight back. Hold this for 5 seconds and repeat for at least 15 repetitions.
Posture Drills
Posture drills are a great way to target your upper body. Find a comfortable chair and slide your body forward until your back is no longer supported. Then squeeze your shoulder blades together, tighten the core and sit up as tall as possible. Hold this for at least 15-20 seconds (the longer the better) and repeat for 15 reps.
Standing Lumbar Extension
This stretch can release the pressure in your lower back after sitting for long hours every day. Stand up and place your hands on your hips. Slowly bend backward as far as possible. Hold that full extension for a few seconds before returning to an upright position. Consider setting reminders to complete this exercise throughout the day as a way to reset periodically.
Hip Hinge
Hip hinges are a more advanced exercise that one can try at home to help with the lower back. Stand upright with your feet shoulder-width apart and your back roughly 6 inches away from a wall. Then begin to slowly push your hips back with a slight bend in your knees, while lowering your chest towards the ground until your hips touch the wall. Once you are in position, hold that form and thrust your hips forward. Repeat for 10 reps and complete 3 sets.
We hope these stretches help those of you at home adjust to these new working conditions.
The Lattimore Physical Therapy & Sports Rehabilitation Network was founded by Physical Therapists John and Cindy Shuman in 1992. Since then Lattimore has grown to 20+ locations in 4 different counties. What’s unique about Lattimore is our patient experience. We tailor your 1:1 treatment around your individual needs, conditions and goals. With us, you’re more than just a number. You’re a member of our local community and we’re invested in your success. Call 1–888-PT ROCHS to experience The Lattimore Way!
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