At home, at your office, or at your coworking space, stretching should be part of your daily routine. Technologies and modern work push us to remain long hours sitting in front of a computer. This lack of movement has become one of the main factors of back pain and injuries that also negatively impact your energy, motivation and productivity.
Studies have shown that stretching (along with a healthy and active life-style) helps prevent work-related musculoskeletal disorder and injuries (related to bones, muscles and joints). It will take you 5 to 10 minutes and will help you preserve your back. Using Neck Workout Equipment or just household items, there is no excuse for you not to do this! Give it a try!
This routine is inspired by the Stretch & Release training hosted every week at La Vaca (the class is accessible online during the confinement period). This class – designed by Roberta Ruggiero, professional dancer passionate about movements, inspired by her work, practice and experience – is based on breathing and stretching exercises, muscle strengthening flows and floor work techniques, to help us improve posture and elasticity. (You can also read our post about body mindfulness)
Here are 6 stretching exercises that you can easily practice at home:
The only thing you can control when things get stressful at work. Meetings, deadlines, the Internet is not working, your client is not satisfied, kids are noisy…
5 x repetitions
To discharge the tension you accumulated sitting in front of your laptop working hard on your projects…
5 x repetitions
Your energy needs to flow freely in order for you to be creative, be able to think and use 100% of your potential. Don’t let your hard work been slowed down by a neck pain…
5 to 10 seconds each
5 to 10 seconds each
Next, place your right arm over your head, placing your hand over your left ear and start stretching your neck gently. To take stretch deeper, keep your left arm down straight and flex your hand (with the back of your hand facing up)
Then repeat the exercise on the other side.
The best feeling ever I promise! Get this back twisted and stretched…
Maintain position 10 to 20 seconds
Then repeat the exercise on the right.
This might be the last part of your body your stretch but remember those long emails you wrote, those reports, typing all day long…
Here feel free to unlock your movements, you can move your fingers freely, shake your hands, arms and shoulder.
A last stretch to get ready to go back to work, finish your next task and think about your future projects…
3 repetitions, 10 – 20 second each
Nothing better than a good “downward facing dog”, one of the basic yoga poses. This is a floor position.
Stretching only won’t make you be more productive. You need to adopt a healthy and active life-style, practice sport, eat properly, etc. However, including a stretching routine in your schedule will help you keep a healthy back, improve your general mood and force you to avoid the permanent sitting position.
When you work from home or at the office, it is really important to use good ergonomic furniture. In 2.0 offices and most coworking spaces, you have the possibility to use different work stations during the day which allows you to stay active. At home, you should definitely try to do the same (If you home-office for the first time, have a look at our article 4 steps to work from home efficiently). A good chair when you work at your desk, stand working, when you have a call for example, half an hour in your sofa. Keep moving!