Working from home? Bad workstation? Getting neck and backaches? Try our new Home Posture Workout. These simple exercises done in a few minutes a day can stop aches and pains.
Working from your sofa or from your kitchen table might seem like a good idea however, this can lead to postural pain and potentially cause repetitive strain injury. You could be working from home with very little occupational health or ergonomic support, this is why we have put together our top five physiotherapy exercises to keep your posture perfect and iron out the knots in tight muscles.
These daily exercises can help you manage the aches and pains that develop by working from home. Below is a list of the Sundial Clinics’ top five exercises to prevent neck and shoulder pain and backaches whilst working from home. Try to complete these exercises 2-3 times a day.
Download printable version – click here
Cat Stretch
Cat Stretch- Start on hands and knees in a four-point kneeling position
- Slowly arch your back up to the ceiling as high as you feel comfortable
- Slowly arch your back in the opposite direction as low as you feel comfortable
- Repeat the exercise in a slow and controlled manner
- Aim for 2-3 sets of 12 repetitions
Thread the Needle
Thread the Needle- Start on hands and knees in a four-point kneeling position
- Reach across underneath your body and behind the opposite arm as far as you feel comfortable
- Allow shoulders to roll opening up the area around your shoulder blade
- Now reach back and overhead, rolling shoulders the opposite direction and opening up your chest
- Aim for 2-3 sets of 12 repetitions
Trunk Rotation
Trunk Rotation- Lay on your back with knees bent and feet flat on the floor
- Stretch your arms out to the sides; palms turned up to the ceiling
- Roll your knees gently to the left while turning your head to the right
- Bring your knees and head back to the centre
- Roll your knees gently to right while turning your head to the left
- Try to roll your knees and head a bit further with each repetition, but do not force the movements
- Aim for 2-3 sets of 12 repetitions
Wall Angles
Wall Angles- Stand tall with your back to the wall
- Gently tuck chin to chest to lengthen the back of the neck
- Slowly raise arms overhead
- Keep arms in contact with the wall at all times
- Slowly lower your arms down the wall to a comfortable position engaging the muscles between the shoulder blades
- Aim for 2-3 sets of 6-12 repetitions as this can feel like a strong stretch
Alternative exercise: if you find this too difficult then try simply standing and moving your arms like you’re swimming the breaststroke, do 2-3 sets of 12 repetitions. This will target similar muscle groups but should feel more comfortable.
Neck Side Stretches
Neck Side Stretches- Sit or stand, placing your right hand gently on the side of your left temple
- Place your left hand behind your back
- Gentle apply a light stretch with your right hand, bringing your right ear towards your right shoulder
- Hold this stretch for 10-30 sec then repeat on the opposite side
- Aim for 3 sets of 10-30 sec stretches on both sides
Now, this is just a rough guide and your ability to perform these exercises will depend on so many factors, so if you have an injury or you feel ongoing pain then please book an appointment to solve it.
Want to see how to fix a poor workstation at home – click here
James Masterson
(Sundial Physiotherapist)