reasons to see a chiro

My Ergonomic and Stretching Recommendations

Staying at home has now become the new way of life, so let’s do it well!
Some of the important things that you need to be aware of as many of us are working at home during this time is:  creating a routine while working from home, proper home desk ergonomics, and even some stretching to keep that body moving!
If you haven’t fallen into a routine, you are not alone.
Many of the people that I have seen at appointments have said that they are really struggling with creating a routine to help keep things “normal.” Well, I want to help, so below I am sharing 3 tips for creating a routine for working at home.
  1. Go over your schedule the night before. Take some time each evening to figure out what work you will have to get done (and if you have children, what they have to get done too). This will help to set a loose schedule for the following day that can keep you accountable.
  2. Get dressed. This may sound funny, but getting dressed can definitely make you feel like you can get stuff done, I know it does for me. Simply sticking to your normal routine can definitely help!
  3. Try to keep consistency. Just because you have flexible work hours, you should still try to wake up around the same time each day. Keep your regular routine, but add some exercise or quiet time to fill in the gaps, like when you’d be commuting to work.

Now, let’s talk about your actual workspace. There are definitely do’s and don’ts for your home office, ready for a few?

How to properly sit at desk image

Image from: ErgoTribe

  • DO: Stand up every hour or so and walk around. DON’T: Sit at your desk all day hunched over.
  • DO: Buy a laptop raiser. DON’T: Hunch over your laptop on the couch or at your desk.
  • DO: Get a wrist rest (or make your own with a folded towel). DON’T: Keep your hands on your keyboard at all times.
  • DO: Test your feet on the floor or a stool if needed. DON’T: Sit on your feet or let your feet dangle from your chair.
  • DO: Invest in a headset or good pair of headphones if you need to be on the phone often. DON’T: Keep your phone to your ear with your head to your shoulder while typing.
Lastly, let’s talk about stretching! As we are home, many of us are not moving like our bodies are used to. I have created two stretching videos that will help you stretch at home! Give them a try and let us know what you think!
     Upper Thoracic Stretching Video, here                                Neck Stretching Video, here
I hope these home tips help you as we continue to work from home. If you have any questions, please feel free to reach out!
Stay safe and healthy and feel free to reach out to our team if you need to make an appointment.