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Coronavirus Pandemic

Working from home? Here are some exercises to improve your posture

Web report
Filed on March 26, 2020 | Last updated on March 26, 2020 at 11.54 am


Having good posture helps you to develop strength, flexibility, and energy throughout the day

Due to the coronavirus, Covid-19 pandemic, many people are working remotely in ongoing efforts to support the #Stayhome campaign. While working from home it is important to practice good posture to ensure that you reduce the risk of injury and muscle pain.

Having good posture helps you to develop strength, flexibility, and energy throughout the day. Good posture also reduces stress on your muscles and ligaments. Most people are now working from their sofa, bed, kitchen table or dining table.

Get a keyboard and mouse: Hunching over a laptop can create many posture issues, it is essential to get a keyboard and a mouse to improve your work environment.

Make a laptop stand: If you are working on a kitchen or dining room table, it is important to elevate your laptop so that the top of the monitor is at eye level. Experts recommend standing up and working at a kitchen counter, or even using an ironing board at standing level (supported against the wall). If you are sitting on a dining room chair, sit on a cushion to pad the seat. Sitting on the floor and putting your laptop on a coffee table is also an option. 

Avoid working on your sofa: Your sofa is not the ideal place for you to work for a lengthy period of time as it encourages you to slump which causes your posture to worsen. The perception of comfort can stop you from moving around.

Activate your muscles: Remember to get fresh air and stretch in order to activate your muscles Working from home makes it easy to forget to stretch, below are some easy stretches that will improve your posture and mobility. 

Seated spine twist stretch: If you are sitting on a chair, turn your shoulders around and grab the top of the chair with your hands and pull your shoulders around your back as far as you can without moving your hips. Hold this position for six seconds and repeat three times.

Neck Roll: You should move your neck around to make sure it stays flexible. Tilt your head forward as far as you can and move it around, with the tip of your head doing a full circle around before returning to the starting position. Repeat five times.

Shoulder Rolls:  Shoulder rolls are great stretching exercises because they can be done without even lifting up your hands from the keyboard. Lift your shoulders up as high as you can, slowly roll your shoulders back and around, pushing them to their maximum position in each direction. Repeat five times and switch the direction forward.

Hamstring Stretch: Lay down on a yoga mat, lift up and extend your leg, loop a resistance band around your feet, holding both ends of the band in your hands. Inhale first, holding the leg in a gentle pull position then as you exhale, pull the bands a bit more to stretch the hamstring. Keep your hips on the floor and move only the leg as you stretch. Repeat three times and switch your leg.

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