5 Stretch Routines For Those Working From Home In Etobicoke

//5 Stretch Routines For Those Working From Home In Etobicoke

Many businesses have adopted new work-from-home regulations as a result of physical distancing policies in effect throughout the world.

It can be challenging for many workers who are working from home for the first time to create a workplace that is both functional and relaxing.

There are many advantages to working from home: you have greater power and versatility over your life, you don’t spend time driving, and you can dress more easily. However, it has drawbacks, such as the fact that certain people forget their most useful devices at work. There is no adapted chair, no flexible screen, and occasionally even no appropriate desk.

We comfortably sat all day on a traditional office chair at best and collapsed on the couch at worst. This is bad for our posture and musculoskeletal balance, particularly if we don’t leave the house for days or weeks at a time.

Problems arise due to Working from Home

Sitting all day in front of a laptop screen will badly affect your body if you don’t move for a long time. Muscle stiffness, weakness are common indications. Neck pain, carpal tunnel syndrome, and back pain are the most common problems that arise as a result of working from home.

Carpal tunnel incidences in Canada

Carpal tunnel syndrome (CTS) is a syndrome that causes weakness, discomfort, numbness, and fatigue in the hand as a result of entrapment of the median nerve at the wrist. CTS has been known for several years, but a good explanation of the pathophysiology has remained a mystery in research.

One of the most important parts of the body is the hands. Moreover, they are more vulnerable to injuries and their repair is very problematic. It is better to avoid hand injuries. You will protect your hands from being one of the 500,000 hand injuries that happen in Canada each year by recognizing risks and implementing protective steps.

Your hands are beautifully crafted tools of incredible power and strength. They can pinch, grasp, rotate, raise, and catch a variety of objects while performing a variety of other activities. The risk of carpal tunnel syndrome increases in Canada as a result of working from home due to COVID-19. Sitting in front of a computer or laptop all day and continue using your hands for typing or browning may make the condition of your hand worse.

According to a new study, the prevalence of work-related CTS in Canada is 30 per 100,000, with an average expense per patient to the Ontario Workers’ Protection and Compensation Board of $13,700.

Carpal tunnel syndrome may be on the rise as a result of COVID, as more people work from home on small laptops in low ergonomic settings. Typing on a small laptop is worse for the hand, and this causes more problems among people.

Avoid typing with your wrist in flexion or contraction to avoid carpal tunnel syndrome; a brace will help you retain the neutral posture. Moreover, different stretching routines also keep you healthy and avoid such injuries.

Stretch routines 

An unhealthy or sedentary lifestyle is becoming a routine in today’s world, where working from home is the best way to shield ourselves from COVID-19 while still completing our jobs. We spend nearly the whole day glued to our laptop windows, only taking brief breaks for having lunch or dinner.

This sometimes results in muscle weakness and back pain. To stop a scenario like this, take routine breaks during work. Make a proper timetable for yourself and plan 5- to 10-minute breaks from your job. To keep the neck, back, arms, and body pain at ease, get up from your seat, take a walk around your house, and do different stretches to keep yourself active.

 

The following are the various stretch routines for people working from home:

Standing side stretch

Stretches while standing is perhaps the most soothing stretches of all time, and they provide a lot of relaxation for the body. A strong stretch automatically relaxes them and relaxes all of our stressed muscles. This stretch is very beneficial if you’ve been stuck at your desk for a long time.

Stand upright on the ground with the feet close for this stretch. While clasping your hands together lift your arms and in front of you. Now stretch as far as you can and bend to the left a bit. Return to your starting point and curve in the right direction.

Cat pose

Cat position is a flex that you can do while lying on your bed, is also a good thing to do. It relaxes all of our muscles of the upper body while still straightening our spine. Sitting for long periods causes stiffness of our shoulders, one best way to relax them is cat pose stretch. It also serves as a quick fix for these situations.

Sat on your bed with your leg folded sideways for this stretch. Extend your limbs and take a step forward on the bed. Hold your chin on the ground and raise your buttocks. Now extend your arms and let a feeling of relaxation pass through your body.

The Doorway Stretch

You can raise your chest in a sitting posture, particularly if you’re at home, poorly mounted, or even on a sofa. The front muscles of the body are permanently stretched and weakened in this position. As a result, they can become rigid.

As a result, it’s essential to stand up and flex regularly while arching the upper back slightly. Stretching these muscles with the “doorway stretch” is an efficient way to avoid discomfort in these muscles. Slow down to prevent overstretching of this delicate place on the front of the shoulders. Few deep breaths while keeping the abs close. Both the muscles in the front of the body will be stretched: small pectoral, big pectoral, anterior deltoids. Stretching for about 1 minute many times a day is perfect!

The Shoulder Extension

Place your two hands behind your back, grip your fingertips, and attempt to lift your arms backward while maintaining your bulging torso. The feeling of stretching can be felt in the front of the shoulders. Maintain this posture for about 30 to 1 minute, taking care not to “roll” the shoulders forward and holding them well withdrawn back: this is why keeping the torso bulged is so necessary. This movement can even be done sitting on the ground with caution.

Triceps stretches

Lift your arm and turn it to the left so that your palm touches the other side. Pull the elbow into your head with the other hand. Keep that in the same position for 10 to 30 seconds. Repeat the same practice on the other side as well.

Overhead reach

Extend your arms above your shoulders. Get to the other side.  Keep in the place for 10 to 30 seconds. Repeat the same exercise on the other side.

References

  1. https://youmatter.world/en/coronavirus-home-quarantine-stretches-posture/
  2. https://www.canada.ca/en/employment-social-development/services/health-safety/reports/hands.html
  3. https://academic.oup.com/occmed/article/58/7/490/1545946
  4. https://www.huffpost.com/entry/carpal-tunnel-wrist-brace_l_5fa2c55bc5b6f1e97fe5fbc0
  5. https://youmatter.world/en/coronavirus-home-quarantine-stretches-posture/
  6. https://www.healthline.com/health/deskercise#arms
  7. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/work-from-home-5-stretches-to-do-between-your-breaks/photostory/74771181.cms?picid=74773029
Written by:
Dr. Preety Somal, Chiropractor
Preety works at The Health First Group’s Milton and Mississauga Millcreek Chiropractic Clinic

Our Locations:

6981 Millcreek Drive, Unit 8
Mississauga, Ontario, L5N 6B8
Phone: 905-821-0262
E-mail: info@thehealthfirstgroup.com

200 Matheson Blvd. W, Unit 104
Mississauga, Ontario, L5R 3L7
Phone: 905-507-2772
E-mail: admin@thehealthfirstgroup.com

415 The Westway, Unit 12B
Etobicoke, ON, M9R 1H5
Phone: 416-901-0262
E-mail: info@healthfirstrehab.ca

174 Mill Street, Suite 105
Milton, ON, L9T 1S2
Phone: 905-636-0800
Email: milton@thehealthfirstgroup.com

2021-04-15T03:03:19+00:00