Home Office setup and Stretches

Home Office setup and Stretches

There has been a jump in neck and shoulder pain, with so many people working from home, including children and teenagers. The most important thing when sitting or standing for hours, is looking after your spine.

What are the key elements to good posture?

  1. The position of the pelvis is a key. Point the sit bones down (person on the right). The position of your pelvis dictates the position of your neck.
  2. The chin is the next area to consider; try to keep the chin gently tucked in and not poked forward. If you need to poke it forward your screen may not be at the right height or you may even need your eyes checked. The other common mistake people make is using a chair with arms. If the arms do not go under the desk comfortably, you have to lean forward, or sit on the edge of your chair.

Forearms should be able to rest on the desk while you are typing, or the weight of the arms is borne by the neck and shoulders all day.

  • Sitting is not natural, the muscles either stop working (abdominals esp) or over work (spinal, deep hip rotators), so they get tired and painfuand the answer is to move, change position, stretch regularly (see office stretches video)There is so much information about posture and office furniture on the internet. If you would like a personalised workplace assessment Telehealth is a perfect way to have this done. We can talk while you are in your office. All you need is your phone.

TeleHealth consultations can be booked Online

Read further on good posture and  see the video on office stretches – 4 mins of stretches for the neck and shoulders.

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