Have you been feeling tired and lack of energy? Experiencing body aches more often? Do you find comfortable positions to work while staying home? Are you slouching more because you sit on the couch for more than 4-5 hours a day? Working for home seems to be the new normal upon this pandemic we are facing, and it probably will stay the same way for the next upcoming months.
I asked a couple of friends that are working remotely, where do they usually set up their computers at home. I was amazed with the answers!!! Some of us might be lucky to have a comfortable office desk. But how about those who don’t? Common places to turn into an “office” are the dining table, the coffee table, the couch and even the bed. Does this sounds familiar to you? If so, have you noticed that your back is getting tight and/or stiff frequently? Are you finding yourself trying to stretch and looking for more comfortable positions to sit or stand? Welcome to the club!
For the past few weeks, staying home made me realize how active I used to be before all of this happened. I noticed I was siting and lying down in funny positions. No wonder my back started feeling tight and stiff more often, sleeping sometimes was not comfortable anymore. It hit me! I was not doing enough to take care of my body, to stay active.
I want to share a series of stretches and sitting positions that will improve your posture and wake up those tight muscles.
First of all, set about 30 minutes throughout the date to this stretches as needed. Find a quite place to do the stretches, do this as part of your me time!
Hold this position for a minute each side. If you find this position uncomfortable, use the modified position presented on the right. This exercise helps to stretch the hip flexors (back leg) and the gluteus and piriformis muscles (front leg).
Sit with your legs crossed. Cross the right leg in front of the left leg, which will be the side you will be stretching. Hold this position for about a minute and then changed position while crossing the left leg in front of the right, and repeat. Helps to stretch the back and buttock muscles.
Position yourself with legs shoulder-width apart, push your shoulders back and down. Hold this position for 30 seconds to a minute. Repeat as needed. Helps with good posture and avoid rounded shoulders.
Dr. Shirley Delgado
Associate Chiropractor